Calculate your exact Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Discover your true maintenance calories and get tailored caloric and macronutrient targets for fat loss or muscle gain.
• Exercise: 15–30 minutes of elevated heart rate activity.
• Intense exercise: 45–120 minutes of elevated heart rate activity.
• Very intense exercise: 2+ hours of elevated heart rate activity.
| Goal Target | Daily Calories | Weekly Weight Change |
|---|---|---|
Maintain WeightBaseline Energy balance to sustain current body composition | 2675 kcal | 0.0 lbs (0.00 kg) |
Mild Weight Loss (-0.5 lb/wk)Sustainable Gentle 250 kcal deficit ideal for preserving muscle & energy | 2425 kcal | -0.5 lbs (-0.25 kg) |
Weight Loss (-1 lb/wk)Recommended Standard 500 kcal daily deficit (3,500 kcal/wk fat loss) | 2175 kcal | -1.0 lbs (-0.50 kg) |
Extreme Weight Loss (-2 lbs/wk)Aggressive High deficit (min safe floor enforced: 1,200♀ / 1,500♂ kcal) | 1675 kcal | -2.0 lbs (-1.00 kg) |
Mild Muscle Gain (+0.5 lb/wk)Lean Bulk Small surplus maximizing hypertrophy while minimizing fat | 2925 kcal | +0.5 lbs (+0.25 kg) |
Weight Gain (+1 lb/wk)Standard Bulk 500 kcal caloric surplus for aggressive mass gain | 3175 kcal | +1.0 lbs (+0.50 kg) |
Total Daily Energy Expenditure (TDEE) is the cumulative number of calories your body burns in a complete 24-hour period. In nutritional biochemistry and exercise physiology, TDEE consists of four distinct metabolic components:
The energy required to keep vital organs (brain, liver, kidneys, heart, lungs) functioning at complete physical and mental rest.
All spontaneous daily movement excluding deliberate workouts: fidgeting, walking between rooms, taking stairs, standing, and household chores.
The metabolic cost of digesting, absorbing, and assimilating nutrients (highest for dietary protein: 20%–30%, vs 5%–10% for carbs, 0%–3% for fats).
Energy expended during structured workouts, running, cycling, resistance training, and competitive athletics.
TDEE is not a static number—it is a dynamic physiological moving target. As you lose body mass during a caloric deficit:
Medical Notice: Statistical equations (Mifflin-St Jeor, Harris-Benedict) provide reliable estimates for healthy adults. However, metabolic rates can be influenced by clinical conditions including hypothyroidism, hyperthyroidism, Cushing's syndrome, polycystic ovary syndrome (PCOS), pregnancy, or extreme athletic training. Individuals with medical conditions or eating disorders should consult a registered dietitian or endocrinologist for clinical indirect calorimetry testing.