Health calculator
TDEE Calculator
Find your TDEE and daily calories for cutting, maintenance and bulking.
Quick answer
How do you calculate TDEE?
Calculate your BMR, then multiply it by your activity factor. A 30-year-old man, 80 kg and 180 cm, has a BMR of 1,780 calories; with moderate exercise (× 1.55) his TDEE is about 2,759 calories a day.
- BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5 (women: −161).
- Pick an activity factor from 1.2 to 1.9.
- TDEE = BMR × activity factor.
- Example: 1,780 × 1.55 = 2,759 calories/day; cut at about 2,259.
TDEE = BMR × activity factor (1.2 sedentary • 1.375 light • 1.55 moderate • 1.725 very active • 1.9 athlete)
⚡ Answer updates as you type · Enter = calculate · Esc = reset
| Goal | Calories | Protein / Carbs / Fat |
|---|---|---|
| Extreme cut (−1,000 kcal) | 1,763 | 132g / 176g / 59g |
| Cut / lose ~1 lb a week (−500 kcal) | 2,263 | 170g / 226g / 75g |
| Maintenance | 2,763 | 207g / 276g / 92g |
| Lean bulk (+250 kcal) | 3,013 | 226g / 301g / 100g |
| Bulk (+500 kcal) | 3,263 | 245g / 326g / 109g |
- BMR = 10 × 81.6 kg + 6.25 × 177.8 cm − 5 × 30 + 5 = 1,783
- TDEE = BMR × 1.55 = 2,763 calories/day
- Eat about 500 calories below TDEE to lose roughly 1 lb a week, or 250–500 above to gain.
The extreme cut is below your BMR — not recommended without a doctor's guidance.
Estimates only, not medical advice. Track your weight for 2–3 weeks and adjust.
Find your Total Daily Energy Expenditure — the calories you burn per day — plus calorie targets for cutting, maintenance and bulking with macros.
About this TDEE Calculator
The TDEE Calculator estimates your Total Daily Energy Expenditure — how many calories your body burns in a day including exercise. It uses the Mifflin-St Jeor formula, or Katch-McArdle when you add body fat %, and gives calorie and macro targets for cutting, maintenance and bulking.
What you'll need
- • Sex
- • Age
- • Height
- • Weight
- • Activity level
- • Body fat % (optional)
How it works
- 1. Enter sex, age, height and weight.
- 2. Choose your activity level.
- 3. Optionally add body fat % for Katch-McArdle.
- 4. Read your TDEE and goal targets with macros.
- 5. Copy, share or download the PDF plan.
Worked example
Woman, 35, 5'5" (165 cm), 150 lb (68 kg), light exercise: BMR ≈ 1,375 → TDEE ≈ 1,891 calories. To lose 1 lb a week, eat about 1,391.
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TDEE Calculator FAQ
What is the TDEE Calculator?
The TDEE Calculator is a free online tool that helps you find your tdee and daily calories for cutting, maintenance and bulking.
How do I use the TDEE Calculator?
Open the TDEE Calculator, enter the requested values, and review the instant estimate on the page.
Is the TDEE Calculator free?
Yes. The TDEE Calculator is free to use on Fast Online Calculator and does not require an account.
What is TDEE?
Total Daily Energy Expenditure — all the calories you burn in a day: your BMR plus digestion, daily movement and exercise.
Is TDEE the same as maintenance calories?
Yes. Eating your TDEE keeps your weight about the same.
How much below TDEE should I eat to lose weight?
About 500 calories below TDEE for roughly 1 lb (0.45 kg) a week. Avoid going below your BMR for long periods.
How accurate is a TDEE calculator?
It's an estimate, usually within about 10%. Track your weight for 2–3 weeks and adjust by 100–200 calories if needed.
Which activity level should I pick?
Most people with desk jobs who work out 3–5 times a week fit 'Moderate'. If unsure, pick the lower level.
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