TDEE Calculator (Total Daily Energy Expenditure)

Estimate your Total Daily Energy Expenditure in calories, see the burn split into BMR, NEAT, training and digestion, and get cut, maintain and bulk targets with a 7-day plan.

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Pick a starting profile
Activity level
Total Daily Energy Expenditure
0 kcal/day
Total calories you burn in a day.
Where your daily burn comes from

BMR is the energy your body uses at rest. NEAT is everyday non-exercise movement, EAT is planned training, TEF is the energy spent digesting food (about 10%).

How much to eat for your goal

Weekly weight change uses the estimate that 7700 kcal is roughly 1 kg of body mass.

7-day calorie plan
DayFocusCalorie target
Advanced settings
For beginners: how to read this
TDEE is your maintenanceEat about this many calories and your weight stays roughly stable.
Cut, maintain or bulkEat below TDEE to lose weight, above it to gain. Pick a goal card for a target.
It is an estimateTrack your weight for 2-3 weeks and adjust the target if the trend differs.
This is an estimate for planning only, not medical or nutrition advice. Real daily expenditure varies by roughly 10-15% between people with the same profile. Consult a qualified professional before large diet changes.
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How to use this calculator

Choose a starting profile or enter your own sex, age, height and weight. Switch between metric and imperial units at any time. Then pick the activity level that best matches your week: each option describes a real lifestyle rather than a bare number, so you do not have to guess a multiplier. The big card shows your TDEE, the total calories you burn in an average day.

The formula

The calculator first finds your resting energy (basal metabolic rate) and then multiplies it by an activity factor:

  • Resting energy uses the Mifflin-St Jeor equation by default; Harris-Benedict and Katch-McArdle are available under Advanced settings.
  • Activity factor: sedentary 1.20, lightly active 1.375, moderately active 1.55, active 1.725, very active 1.90.
  • Total daily energy expenditure = resting energy x activity factor.
  • Weekly weight change for a goal = (goal calories – TDEE) x 7 / 7700, using the planning estimate that 7700 kcal is roughly one kilogram of body mass.

Where your calories go

The breakdown bars split your daily burn into four parts. BMR is the energy your body uses at rest. NEAT is non-exercise movement such as walking, standing and chores. EAT is planned training, estimated from the sessions and minutes you enter under Advanced settings. TEF is the thermic effect of food, the energy spent digesting meals, set at about 10% of intake.

Goal targets and the weekly plan

The goals block converts your TDEE into calorie targets for an aggressive, moderate or easy cut, for maintenance, and for a lean or faster bulk, each with the predicted weekly weight change. The 7-day plan table applies your chosen goal to every day of the week so you have a concrete number to follow.

What is not included

This is a planning estimate, not medical or nutrition advice. It does not account for individual metabolic variation (which can shift expenditure by 10-15%), medical conditions, medication, pregnancy, climate, sleep quality, or the precise calorie cost of specific sports. It does not track macronutrients, micronutrients or food quality. Use it as a starting point, monitor your weight trend for two to three weeks, and adjust the target if your real progress differs.