FREE TOOL
TDEE Calculator
Calculate your Total Daily Energy Expenditure — the number of calories you burn each day including exercise. This is your starting point for any weight goal.
Your Results
Maintenance
2,763
calories/day
Weight Loss
2,263
-500 cal deficit
Muscle Gain
3,063
+300 cal surplus
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes:
- Basal Metabolic Rate (BMR) — calories burned at rest just to keep you alive
- Thermic Effect of Food (TEF) — calories burned digesting food
- Exercise Activity — calories burned during workouts
- Non-Exercise Activity (NEAT) — calories burned through daily movement
Knowing your TDEE helps you understand how much to eat. Eat less than your TDEE to lose weight, eat more to gain weight, or eat at maintenance to stay the same.
How to Use Your TDEE
Weight Loss
Eat 300-500 calories below your TDEE. Lose about 0.5-1 lb per week safely and sustainably.
Maintenance
Eat at your TDEE to maintain your current weight while recomping (losing fat, gaining muscle).
Muscle Gain
Eat 200-300 calories above your TDEE. Gain muscle with minimal fat in a lean bulk.
Need Help Hitting Your Targets?
Knowing your numbers is just the start. I'll help you build a plan that actually works for your life.
Get Personalized Coaching