TDEE Calculator (Total Daily Energy Expenditure)
Estimate your total daily energy expenditure (TDEE) from your sex, age, height, weight, and activity level. Also shows target calories for cutting, maintaining, and bulking.
Input
Sex
Male
yrs
cm
kg
Activity level
Lightly active（×1.375）― Light exercise 1–2 days a week
Result
Total Daily Energy Expenditure (TDEE)
2,114kcal/day
BMR 1,538 kcal × activity factor 1.375
Cutting (weight loss)
1,614 kcal/day
Maintain weight
2,114 kcal/day
Bulking (weight gain)
2,414 kcal/day
How it works
- TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, combining your basal metabolic rate with the energy spent on physical activity.
- The formula used is TDEE = BMR × activity factor, where BMR is estimated with the revised Harris–Benedict equation.
- Five activity factors are available: sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725), and extra active (×1.9).
- The "cutting" target subtracts about 500 kcal from your TDEE and the "bulking" target adds about 300 kcal. As a rough guide, 1 kg of body fat is roughly 7,200 kcal.
- These figures are estimates only. Your actual energy needs depend on body composition, the type of exercise you do, and your lifestyle, so adjust gradually and sensibly.
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TDEE Calculator (Total Daily Energy Expenditure)