TDEE Calculator
Total Daily Energy Expenditure = BMR × activity multiplier. The maintenance calories your body actually needs.
Daily calories
TDEE (maintenance)
0
kcal/day
BMR
0
Light cut (−250)
0
Aggressive cut (−500)
0
Lean bulk (+250)
0
What the multiplier means
The activity multipliers are practical approximations from the IOM (Institute of Medicine):
- Sedentary 1.2 — desk job, no structured exercise
- Lightly active 1.375 — light walking, hobbyist sports 1–3×/week
- Moderately active 1.55 — gym 3–5×/week or active job
- Very active 1.725 — daily hard training
- Extra active 1.9 — manual labor + daily training
A pound of fat is ~3,500 kcal. A 500-calorie daily deficit ≈ 1 lb/week of weight loss. That's also a sensible upper limit — bigger deficits cost muscle.