1Utility ›
Health ›
TDEE Calculator
⚡ TDEE Calculator
TDEE is the total number of calories you burn in a full day — BMR plus everything else: walking, exercise, fidgeting, digesting food. It's the number every weight goal should be calculated against.
How activity level changes the number
TDEE = BMR × Activity Multiplier. The multiplier is the biggest source of error in most people's calorie math — "moderate activity" gets over-claimed constantly. Be honest about how many days you actually train, not how many you intend to.
A 500 kcal/day deficit from TDEE targets roughly 0.5 kg of fat loss per week; a 300 kcal surplus supports gradual lean muscle gain without excessive fat gain.
Frequently Asked Questions
Should I eat exactly at my TDEE?
Eating at TDEE maintains your current weight. Eat below it to lose weight, above it to gain — the size of the gap controls how fast the change happens.
Why do online TDEE numbers vary between sites?
Different sites use different base formulas (Mifflin-St Jeor vs Harris-Benedict) and different activity-multiplier definitions, so a 5-10% spread between calculators is normal.
How often should I recalculate my TDEE?
Whenever your weight changes by more than a few kilos, or your activity level changes significantly — TDEE shifts as your body composition and movement habits do.
Related Calculators