TDEE Calculator
Calculate Total Daily Energy Expenditure plus targets for weight loss and weight gain at 0.5 and 1 lb per week.
Your details
TDEE (maintenance)
2556 cal/day
BMR: 1649 cal at rest.
Targets by goal
Lose 1 lb/wk
2056
Lose 0.5 lb/wk
2306
Gain 0.5 lb/wk
2806
Gain 1 lb/wk
3056
Frequently Asked Questions about the TDEE Calculator
How is TDEE calculated?
BMR is computed with Mifflin-St Jeor, then multiplied by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extremely active. The product is your maintenance calorie level.
How accurate is the TDEE estimate?
Within 10 to 15% for most adults. Real expenditure varies with NEAT (fidgeting, walking), metabolic adaptation, and individual genetics. Treat the number as a starting point and adjust based on 2 to 4 weeks of bodyweight data.
What activity multiplier should I pick?
Most desk workers who exercise 3 to 4 times a week sit at moderately active (1.55). People who walk a lot during the day plus train daily land at very active (1.725). Pick conservatively and bump up if you stop losing weight too fast.
How big should a deficit or surplus be?
A 250 to 500 calorie deficit produces 0.5 to 1 lb (0.25 to 0.5 kg) of fat loss per week. A 250 to 500 surplus supports 0.25 to 0.5 lb of muscle gain per week for trained lifters. Larger swings work short-term but hurt adherence.
Is TDEE the same as BMR?
No. BMR is what you burn at rest, just to keep organs running. TDEE adds movement, exercise, and the energy cost of digestion (thermic effect of food). TDEE is always higher than BMR by the activity multiplier.
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