TDEE Calculator
Total Daily Energy Expenditure — your actual calorie need.
TDEE
2,633kcal/day
- BMR
- 1699 kcal
- Cut (−20%)
- 2106 kcal
- Lean bulk (+10%)
- 2896 kcal
- Activity factor
- 1.55×
To lose ~0.5 kg/week, eat ~500 kcal/day below TDEE. To gain lean mass, aim for ~250-500 kcal above.
About this calc
TDEE is all the calories you burn in a day, including movement and exercise. Start here before planning any diet.
FAQ
- What activity level should I pick?
- Be honest. Most people overestimate. 'Moderate' = roughly 3-5 gym sessions per week on top of a desk job. If your week varies, go one level down.
- How big a deficit is safe?
- 15-20% below TDEE is sustainable. 25%+ risks muscle loss, fatigue, and binge behavior. Prioritize protein and resistance training.
- Why does my weight loss stall?
- TDEE drops as you get smaller — both because you weigh less and because your body adapts. Recalculate TDEE every 5-10 kg lost.