Calculate your total daily calorie burn based on activity level. Get precise calorie targets for cutting, maintenance and bulking.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for all activities — from basic bodily functions (BMR) to exercise, movement and digestion. TDEE is the most important number for anyone trying to lose fat, build muscle or maintain current weight.
TDEE = BMR × Activity Multiplier. By knowing your TDEE (maintenance calories), you can create a precise calorie deficit for fat loss or a surplus for muscle gain. A deficit of 500 kcal/day leads to approximately 0.5 kg of fat loss per week. A surplus of 250–500 kcal/day supports lean muscle growth when combined with resistance training.
| Goal | Daily Calories | Weekly Change | Timeline |
|---|---|---|---|
| Aggressive cut | TDEE − 500 | −0.5 kg | Fast |
| Mild cut | TDEE − 250 | −0.25 kg | Sustainable |
| Maintenance | TDEE | 0 | Indefinite |
| Lean bulk | TDEE + 300 | +0.25 kg | Slow, clean |
The Ponderal Index measures body mass proportionality. TDEE allows you to move your body composition toward an optimal Ponderal Index over time by precisely managing energy intake. Using TDEE-based calorie targets is far more effective than generic "eat less, move more" advice because it is personalised to your specific metabolism.
Enter weight, height, age and gender for BMR calculation. Select your actual activity level — most people overestimate, so be honest. The result shows your maintenance TDEE plus calorie targets for cutting (fat loss) and bulking (muscle gain).
Activity multipliers are population averages — your actual TDEE may vary by ±10–15%. Metabolic adaptation (your metabolism slowing in response to a prolonged deficit) is not accounted for. Track your weight for 2–4 weeks and adjust calories by ±100–200 kcal based on actual results.