TDEE Calculator

Calculate your total daily energy expenditure and maintenance calories instantly. Get accurate BMR and personalized calorie targets for weight loss, maintenance, or bulking.

Understanding TDEE and Calorie Calculations

Total Daily Energy Expenditure (TDEE) represents the complete number of calories your body burns in a 24-hour period. This comprehensive calorie calculator combines your basal metabolic rate with activity level to provide accurate maintenance calories for effective weight management. Whether you're an athlete planning a bulking phase or someone focused on weight loss, understanding your TDEE is essential for achieving fitness goals in 2026.

How This TDEE Calculator Works

Our online calculator uses the scientifically-validated Mifflin-St Jeor equation to determine your BMR—the calories burned at complete rest. This BMR calculation accounts for gender differences, as males typically have higher metabolic rates due to greater muscle mass. The calculator then multiplies your BMR by an activity factor (ranging from 1.2 for sedentary to 1.9 for extremely active) to calculate your total daily energy expenditure. This method provides accurate results for both male and female users across all activity levels.

TDEE for Weight Loss and Bulking

For effective weight loss, consume 300-500 calories below your TDEE maintenance level. This deficit approach promotes sustainable fat loss of approximately 0.5-1 pound per week without sacrificing muscle mass. Conversely, bodybuilding and muscle gain requires eating above your TDEE—our calculator recommends a 300-calorie surplus for lean bulking. Athletes should adjust their calorie intake based on training intensity and track progress weekly to ensure optimal results.

Activity Level and Accurate TDEE Calculations

Selecting the correct activity level is crucial for accurate calorie targets. Most individuals overestimate their activity, leading to inflated TDEE calculations. Choose sedentary if you have a desk job with minimal exercise, moderately active for 3-5 workout sessions weekly, or extremely active for competitive athletes or physically demanding occupations. This accurate assessment ensures your maintenance calorie calculator provides realistic targets. Whether using metric or imperial measurements, proper activity selection is more important than unit choice for precise TDEE determination.

Using Your TDEE Results

Once you calculate your TDEE online, implement your calorie target consistently for 2-3 weeks while monitoring weight changes. Your actual energy expenditure may vary slightly from the calculator estimate due to genetics and metabolic adaptations. Adjust intake by 100-200 calories if progress stalls. Combine your calorie target with adequate protein intake and resistance training for optimal body composition changes, whether pursuing weight loss or muscle gain goals.

Frequently Asked Questions

What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basal metabolic rate (BMR) and physical activity. Our calculator uses the Mifflin-St Jeor equation to calculate BMR, then multiplies by your activity level factor. For example, a moderately active person multiplies their BMR by 1.55 to determine maintenance calories.
How accurate is this TDEE calculator?
This TDEE calculator provides an accurate estimate within 10% for most individuals using the scientifically-validated Mifflin-St Jeor equation. However, actual energy expenditure varies based on genetics, muscle mass, and metabolic adaptations. Track your weight for 2-3 weeks and adjust calorie intake based on real-world results for optimal accuracy.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest for basic functions like breathing and circulation. TDEE is your total daily energy expenditure including BMR plus calories burned through activity, exercise, and digestion. Your TDEE is always higher than BMR—typically 1.2x to 1.9x depending on activity level.
How many calories should I eat to lose weight?
For sustainable weight loss, eat 300-500 calories below your TDEE. A 500-calorie daily deficit leads to approximately 1 pound of fat loss per week. Our calculator automatically suggests deficit calories for weight loss goals. Avoid eating below your BMR, as this can slow metabolism and cause muscle loss. Combine calorie deficit with strength training for best results.
What TDEE calculator activity level should I choose?
Choose sedentary for desk jobs with minimal exercise, lightly active for 1-3 workout days per week, moderately active for 3-5 days, very active for daily exercise, and extremely active for athletes or physical jobs. Most people overestimate activity—if unsure, start with a lower level and adjust based on weight changes. This approach ensures accurate maintenance calorie calculations.
How many calories do I need for bulking?
For lean bulking (muscle gain with minimal fat), eat 200-300 calories above your TDEE. This creates a small surplus for muscle synthesis while limiting fat gain. Bodybuilders and athletes should consume 0.5-1g protein per pound of body weight and increase calories gradually. Track weight weekly—aim for 0.5-1 pound gain per month for optimal muscle building without excessive fat.
Should I use metric or imperial units for TDEE?
Both metric (kg, cm) and imperial (lbs, feet/inches) units provide identical TDEE calculations—choose whichever you're comfortable with. The calculator converts imperial to metric internally using the same Mifflin-St Jeor formula. Metric measurements are standard in scientific literature, while imperial is common in the United States. Results accuracy is the same regardless of unit system.
How often should I recalculate my TDEE?
Recalculate your TDEE every 10-15 pounds of weight change or when activity levels shift significantly. As you lose weight, your maintenance calories decrease since there's less body mass to fuel. Athletes should recalculate when training volume changes. Use this online calculator monthly to adjust calorie targets and ensure continued progress toward weight loss or muscle gain goals.

Related Tools

More health and fitness calculators

🍎
Calorie Calculator
Daily calorie needs
🩺
BMI Calculator
Body mass index
🔥
BMR Calculator
Basal metabolic rate
🍱
Macro Calculator
Daily macronutrient needs
💪
Protein Calculator
Protein requirements
📊
Body Fat Calculator
Estimate body fat %

© 2026 Tool Vault - Free online calculators for health, fitness, and wellness.

Fast. Private. No sign-up required.