TDEE Calculator
Total daily energy expenditure and macro targets.
Reviewed by James Whitfield · How we check our maths
Your values
ⓘ Live results
Results
- TDEE (maintenance)
- 2,653 kcal/day
- Cut — lose 1 lb/week
- 2,153 kcal/day
- Lean bulk
- 2,953 kcal/day
- BMR
- 1,711 kcal/day
| Goal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cut | 2,153 | 170g | 215g | 60g |
| Maintain | 2,653 | 139g | 298g | 83g |
| Bulk | 2,953 | 154g | 369g | 82g |
Quick answer
Total daily energy expenditure is BMR multiplied by an activity factor — the calories you need each day to maintain your weight.
The formula
TDEE = BMR × activity factor
Worked example
Worked example
Using the values the calculator loads with.
Inputs
- UnitsImperial (lb, in)
- Weight170
- Height69
- Age32 years
- SexMale
- Activity levelModerate — 3-5 workouts/week
Result
- TDEE (maintenance)2,653 kcal/day
- Cut — lose 1 lb/week2,153 kcal/day
- Lean bulk2,953 kcal/day
- BMR1,711 kcal/day
How to use the TDEE Calculator
- 1Enter your stats.
- 2Choose the activity level that matches a typical week.
- 3Read maintenance calories and macro targets.
Frequently asked questions
How accurate is TDEE?
Within roughly 10% for most people. Track weight for two weeks and adjust calories if the trend is not what you expected.
Should I eat back exercise calories?
The activity multiplier already includes training, so eating extra on top usually erases the deficit.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error