TDEE Calculator

Total daily energy expenditure is everything you burn in a day — resting metabolism plus training, walking, fidgeting and digesting. It is the number every calorie target should be built from. Eat below your TDEE to lose fat; above it to gain muscle.

Activity multipliers

• Sedentary (desk job, little exercise): BMR x 1.2
• Lightly active (exercise 1-3 days/week): BMR x 1.375
• Moderately active (exercise 3-5 days/week): BMR x 1.55
• Very active (hard exercise 6-7 days/week): BMR x 1.725
• Extra active (physical job + daily training): BMR x 1.9

How to use your TDEE

• Fat loss: eat 300-500 calories below your TDEE per day
• Muscle gain: eat 200-300 calories above your TDEE per day
• Maintenance: eat at your TDEE
• Recalculate every 4-6 weeks as your weight changes