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Free TDEE calculator. Calculate your Total Daily Energy Expenditure based on BMR and activity level.
The TDEE calculator estimates the total number of calories your body burns in a day, combining basal metabolic rate (BMR) with an activity multiplier. It is the foundation for setting any sustainable calorie target.
People structuring a cut, bulk, or maintenance phase, athletes calibrating fueling around training cycles, and personal trainers building plans for clients. It is also useful for general intuitive eaters who simply want a sanity check.
It turns vague advice like "eat less" or "eat more" into a personalized number you can plan around. It also corrects the common mistake of assuming a standard daily intake applies to every body and lifestyle.
It answers questions like "How many calories do I burn each day?", "What does my maintenance look like if I lift four times a week?", and "How does my TDEE change between a sedentary office week and a hiking trip?"