TDEE (Total Daily Energy Expenditure) Calculator

Use this tdee (total daily energy expenditure) calculator for an approximate adult fitness calculation. Choose US units for pounds, inches or yards, or switch to metric. Results are estimates, not medical or training prescriptions.

Your Numbers

Sex

Activity Level

Body Weightkg

Heightcm

Ageyears

Results

TDEE (maintenance)—

Basal Metabolic Rate—

Cutting Target (−500)—

Lean Bulk Target (+300)—

Input check—

Results update live as you type. Estimates only — not financial, tax, or investment advice.

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The Formula

TDEE = BMR × Activity Multiplier (1.2 sedentary → 1.9 extremely active)

Understanding the TDEE (Total Daily Energy Expenditure) Calculator

Worked example: The same 176.4 lb, 70.9 inch, 30-year-old male has BMR 1,780. At an illustrative activity multiplier of 1.55, estimated maintenance is 2,759 kcal/day.

Activity multipliers are rough assumptions. The −500 and +300 scenarios are arithmetic comparisons, not individualized diet recommendations.

Frequently Asked Questions

How is the result calculated?

TDEE = BMR × Activity Multiplier (1.2 sedentary → 1.9 extremely active)

What should I know about this estimate?

Activity multipliers are rough assumptions. The −500 and +300 scenarios are arithmetic comparisons, not individualized diet recommendations.