TDEE Calculator
Calculate your Total Daily Energy Expenditure
Range: 15 - 100
Range: 80 - 500
Range: 1 - 8
Range: 0 - 11
Your TDEE
2,573
calories per day
Your BMR
1,660
calories at rest
Daily Calorie Targets
Lose Weight
2,073
~1.0 lb/week
Maintain
2,573
Current TDEE
Gain Weight
3,073
~1.0 lb/week
Weight Loss Projections
| Deficit | Daily Calories | Weekly Loss |
|---|---|---|
| -250 cal/day | 2,323 | ~0.5 lbs |
| -500 cal/day | 2,073 | ~1.0 lbs |
| -750 cal/day | 1,823 | ~1.5 lbs |
| -1000 cal/day | 1,573 | ~2.0 lbs |
Understanding TDEE
- TDEE = Total Daily Energy Expenditure. All calories you burn in a day.
- BMR = Basal Metabolic Rate. Calories burned at complete rest.
- TDEE = BMR × Activity Multiplier
- To lose weight: eat below TDEE. To gain: eat above TDEE.
- 500 calorie deficit/surplus ≈ 1 lb (0.45 kg) per week