TDEE Calculator: Your Daily Calorie Target

From BMR to TDEE: The Activity Multiplier

Variables Explained

Adjusting Your Daily Calorie Target

• 1Worked example: a 1,742.5 kcal BMR at moderate exercise (×1.55) → TDEE 2,700.9 kcal; eating about 2,201 holds a 500 kcal deficit, roughly 1 lb/week.
• 2A daily deficit of 500 calories below your TDEE typically leads to about 0.5 kg (1 lb) of fat loss per week. This is a sustainable rate that most people can maintain.
• 3Protein has the highest thermic effect of food — about 20-30% of protein calories are burned just during digestion. Compare that to 5-10% for carbs and 0-3% for fats.
• 4Muscle tissue burns about 6 calories per pound per day at rest, while fat tissue burns only about 2 calories per pound. Building muscle through resistance training raises your TDEE.
• 5Be honest about your activity level. Most people overestimate how active they are. Choosing "sedentary" or "lightly active" is usually closer to reality for desk workers.
• 6Never eat below your BMR for extended periods. Your body needs those calories for basic functions, and going below them triggers metabolic adaptations that make weight loss harder.

Energy Balance Vocabulary

TDEE

Total Daily Energy Expenditure — the total number of calories you burn per day, including BMR, physical activity, and the thermic effect of food.

BMR

Basal Metabolic Rate — the minimum calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production.

Calorie Deficit

Consuming fewer calories than your TDEE, which forces the body to use stored fat for energy. A deficit of 300-500 calories per day is recommended for sustainable weight loss.

Calorie Surplus

Consuming more calories than your TDEE, providing extra energy for muscle growth and recovery. A surplus of 200-400 calories per day is typical for lean bulking.

Activity Factor

A multiplier applied to BMR to estimate TDEE, ranging from 1.2 (sedentary) to 1.9 (extra active), based on daily physical activity and exercise frequency.

Health Authority Sources

Our calculations are based on established financial and scientific formulas. The following sources inform the default values and methodology used in this calculator:

• Mifflin MD, et al. — A new predictive equation for resting energy expenditure
• U.S. Department of Health and Human Services — Physical Activity Guidelines for Americans

Calorie Deficit Guide: How Many Calories to Eat for Weight Loss by TDEE Level

The right calorie deficit depends on your TDEE, activity level, and weight loss goals. A 500-calorie daily deficit typically produces 1 lb (0.45 kg) of weight loss per week. This table shows target calorie intakes at different TDEE levels.

A moderate deficit of 500 calories below TDEE is the recommended starting point for most people — it produces steady weight loss of about 1 lb per week without being too restrictive. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. The TDEE calculator automatically shows your maintenance calories and three deficit levels. Recalculate your TDEE every 10-15 lb of weight loss, as your calorie needs decrease with your body weight.

TDEE for Muscle Gain: How Many Calories to Eat for Bulking

Building muscle requires a caloric surplus — eating more calories than your TDEE. The size of the surplus determines how quickly you gain muscle versus fat. This table shows recommended calorie surpluses and macro targets for muscle gain at different TDEE levels.

A "lean bulk" with a 250-350 calorie surplus is recommended for most people — it supports optimal muscle growth while minimizing fat gain. A 500+ calorie surplus (aggressive bulk) may speed muscle gain but will also add significant fat. For protein, aim for 1.6-2.2g per kg of body weight during a bulk. The TDEE calculator helps you find your maintenance calories, then add your chosen surplus to determine your bulking calorie target. Recalculate your TDEE every 5-10 lb of weight gain.

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