justyourcalculatorTDEE Calculator
How many calories you really burn in a day.
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TDEE Calculator
Total daily energy expenditure by activity level
Exercise: 15-30 min of raised heart rate. Intense: 45-120 min. Extra active: very intense daily training or a physical job.
Your TDEE
2,479 Calories / day
17,351 Calories a week
- BMR
- 1,692 Calories
- Activity burn (incl. digestion)
- 787 Calories
- Cutting (-20%)
- 1,983 Calories
- Bulking (+10%)
- 2,727 Calories
- BMI
- 23 (Normal)
TDEE = BMR × an activity multiplier. People tend to overestimate activity; if unsure, pick one level lower. Track your weight for 2 to 3 weeks and adjust.
- Calories
How it was calculated
- Mifflin-St Jeor: 10 × kg + 6.25 × cm - 5 × age + 5 (men) or - 161 (women)
- BMR = 1,692
- TDEE = 1,692 × 1.465 = 2,479 Calories
| Activity | Multiplier | Calories / day |
|---|---|---|
| BMR only (no activity) | × 1 | 1,692 Calories |
| Sedentary: little or no exercise | × 1.2 | 2,030 Calories |
| Light: exercise 1-3x/week | × 1.375 | 2,326 Calories |
| Moderate: exercise 4-5x/week | × 1.465 | 2,479 Calories |
| Active: daily, or hard 3-4x/week | × 1.55 | 2,623 Calories |
| Very active: intense 6-7x/week | × 1.725 | 2,919 Calories |
| Extra active: physical job | × 1.9 | 3,215 Calories |
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How the tdee calculator works
Total daily energy expenditure is everything you burn in a day: your basal metabolism, the energy to digest food, planned exercise and everyday movement. It's estimated by multiplying BMR by an activity factor from 1.2 to 1.9.
Eat at your TDEE to maintain weight. A 15 to 20% deficit is a common starting point for fat loss, and a 5 to 10% surplus for building muscle.
Using and checking your result
Published by JustYourCalculator. Check the units and assumptions above, and compare a known example before relying on the output. Calculations use browser arithmetic and may round displayed values.
This tool provides an estimate, not a diagnosis, treatment plan or individualized medical advice. Population formulas may not fit children, pregnancy, athletes or people with health conditions. Discuss health decisions with a qualified clinician.
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