Calculator Inputs
years
kg
cm
Results
1,618
BMR (rest)kcal/day
2,507
TDEE (maintenance)kcal/day
2,007
Cutting (−500)kcal/day
2,807
Bulking (+300)kcal/day
About This Calculator
Total Daily Energy Expenditure (TDEE) estimates the calories you burn on a typical day, including all movement. It is your BMR multiplied by an activity factor.
Activity Multipliers
- Sedentary × 1.2 · Light × 1.375 · Moderate × 1.55
- Active × 1.725 · Very Active × 1.9
Once you know your TDEE, eat below it to lose weight (a 500 kcal deficit loses about 0.5 kg / 1 lb per week) or above it to gain.
Frequently Asked Questions
How accurate is TDEE?
TDEE is an estimate. Track your weight over 2–3 weeks; if it does not move as expected, nudge your intake up or down by 100–200 kcal and re-test.
Should I eat at my BMR?
No. Eating at BMR with no activity leads to weight loss and fatigue. Eat near your TDEE for maintenance, or adjust from there for your goal.