Find your Total Daily Energy Expenditure — the calories you burn in a day once activity is factored in — alongside cutting and bulking targets. Knowing your maintenance calories is the foundation of any nutrition plan that actually works.

TDEE Calculator

Calculate your Total Daily Energy Expenditure and BMR.

BMR (calories at rest)1,783 cal/day
Cutting Target (-500)2,263 cal/day
Bulking Target (+350)3,113 cal/day
TDEE (Maintenance)2,763 cal/day

How This Calculator Works

Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day once activity is factored in. It starts with your Basal Metabolic Rate, the calories required just to keep your body running, then multiplies by an activity factor that accounts for exercise and non-exercise movement. This calculator reports your maintenance calories — the intake that keeps your weight stable — along with cutting and bulking targets. The cutting figure trims calories to drive weight loss while preserving muscle; the bulking figure adds calories to support muscle growth with minimal fat gain.

The Mathematical Formula & Logic

BMR (Mifflin-St Jeor): men = 10W + 6.25H − 5A + 5; women = 10W + 6.25H − 5A − 161 (W weight in kg, H height in cm, A age). TDEE = BMR × activity factor. Cut target ≈ TDEE × 0.8 (20% deficit). Bulk target ≈ TDEE × 1.1 (10% surplus).

Worked Step-by-Step Example

A 28-year-old woman, 150 lb (68 kg), 5'5" (165 cm), exercising 3–4×/week (moderate, 1.55): BMR = 10×68 + 6.25×165 − 5×28 − 161 = 1,427 kcal. TDEE = 1,427 × 1.55 ≈ 2,212 kcal. A cut target at a 20% deficit is about 1,770 kcal/day; a lean bulk at 10% above maintenance is about 2,430 kcal/day.

Frequently Asked Questions

Be honest about real movement, not workouts alone. Sedentary means a desk job with little exercise; moderate means 3–5 workouts a week. Overestimating activity is the most common TDEE mistake.

If body fat is your main concern, cut first to a comfortable level, then lean bulk. If you are very lean and want strength, a slight surplus with progressive training builds muscle with minimal fat.

Occasional higher-calorie days can ease hunger and may restore training intensity, but they do not meaningfully raise metabolism. They are a tool for adherence, not a fat-loss shortcut.

As weight drops, so does TDEE, so the same intake stops producing change. Re-calculate at your new weight, tighten tracking, or add activity to restore a deficit or surplus.

Disclaimer: CompelKit tools and calculators are provided for educational and estimation purposes only and do not constitute certified legal, financial, or tax advice.

Calculation History

0 saved · Click on any two to compare side-by-side

No saved calculations yet.

Use "Save Snapshot" on any calculator.

Cookies on CompelKit

We use cookies for site analytics and to serve Google AdSense ads. You can opt out of personalized ads via Google Ads Settings, and read more in our Privacy Policy. Learn how Google uses data.