TDEE Calculator
Find out how many calories you really burn in a day once resting metabolism, digestion, training and daily movement are added together.
Your details
Energy split
TDEE at every activity level
| Activity level | TDEE |
|---|
How TDEE is built up
1.200 sedentary · 1.375 light · 1.550 moderate · 1.725 very active · 1.900 extra active
Total daily energy expenditure is everything you burn in 24 hours: resting metabolism, the energy cost of digesting food, deliberate training, and all the incidental movement of daily life. The activity factor bundles the last three into one multiplier, which keeps the maths simple at the cost of some precision.
Using the number
Eat at your TDEE to hold your weight steady. Subtract 15 to 20 percent for a controlled fat loss phase, or add 10 to 15 percent for a lean gaining phase. Then track your actual weight over two to three weeks and adjust — the scale is the real feedback loop, the calculator is only the starting point.
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