Total Daily Energy Expenditure (TDEE) combines basal metabolic rate with calories burned through movement, exercise, and digestion. It approximates maintenance calories—the intake where weight stays stable on average.
About TDEE Calculator
Total Daily Energy Expenditure (TDEE) combines basal metabolic rate with calories burned through movement, exercise, and digestion. It approximates maintenance calories—the intake where weight stays stable on average.
From TDEE you can plan modest deficits for fat loss or surpluses for muscle gain. Real-world weight change also depends on water, sodium, and adherence.
CalculatorCamp TDEE output is an estimate for healthy adults planning nutrition. It is not a substitute for medical or dietetic care.
How to use this tool
Enter anthropometrics and select an activity level. Calculate to see TDEE and optional suggested targets for cutting or bulking if shown.
Formula & methodology
This tdee calculator applies the standard relationship below. Intermediate values are kept at full precision; only the displayed result is rounded.
TDEE = BMR x activity factor; BMR via Mifflin-St Jeor
Worked example
Take the BMR above (1649 kcal/day) and a moderately active lifestyle (multiplier 1.55): 1649 × 1.55 ≈ 2556 kcal/day. A moderate cut of about 20% gives 2045 kcal/day; a lean bulk of about 10% above maintenance gives 2812 kcal/day.
Tips for accurate results
If weight drifts opposite your goal for 2–3 weeks, adjust calories by 100–200.
Log activity honestly—desk jobs differ from manual labor.
Prioritize protein and resistance training when cutting to preserve muscle.
Sleep and stress affect appetite and scale weight independently of TDEE math.
Frequently asked questions
What activity level should I pick?
Choose the option closest to your typical week, not your best week.
How big should a cut deficit be?
Many use 300–500 kcal below TDEE; aggressive deficits need professional guidance.
Is TDEE exact?
No. It is a starting estimate you refine with real-world tracking.
Free?
Yes.
Sources & references
The factors and formulas used by this tool follow these references:
Health and fitness results are estimates for general education and planning. They are not medical advice and do not replace an assessment by a doctor, registered dietitian, or other qualified professional.
Last reviewed: September 2026. Found an error? Tell us and we will correct it.
Further reading
Guides that explain the ideas behind this calculator.