TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Find out how many calories you need for bulking, cutting, or maintaining your weight.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. It is the single most important number for weight management: eat at TDEE to maintain weight, below it to lose fat, and above it to gain muscle.
TDEE has three components. Basal Metabolic Rate (BMR) is the largest, making up roughly 60–70 % of total expenditure — this covers breathing, heartbeat, and cell renewal. The Thermic Effect of Food (TEF) accounts for about 10 %, and physical activity covers the remaining 20–30 %.
The three components of TDEE
BMR – Basal Metabolic Rate
The energy your body uses to sustain life at rest. The largest single component of TDEE. Depends on body weight, height, age, sex, and lean muscle mass.
TEF – Thermic Effect of Food
The energy used to digest and process food. Protein has the highest thermic effect (20–30 % of its calories), carbohydrates 5–10 %, and fat 0–3 %.
EAT + NEAT – Activity
EAT is planned exercise; NEAT (Non-Exercise Activity Thermogenesis) is everything else — walking, fidgeting, posture. NEAT can vary by 500–800 kcal/day between individuals.
BMR formulas compared
This calculator defaults to the Mifflin-St Jeor formula, the most validated general-purpose BMR equation. If you know your body fat percentage, the Katch-McArdle formula is even more precise because it directly accounts for lean body mass.
Mifflin-St Jeor (default)
±5 %Men: 10×weight + 6.25×height − 5×age + 5
Best general formula for most people
Katch-McArdle
±3–5 %370 + 21.6 × lean mass (kg)
Most accurate when body fat % is known
Harris-Benedict
±8–10 %Men: 88.4 + 13.4×weight + 4.8×height − 5.7×age
Classic formula — tends to slightly overestimate
How to use TDEE in practice
📉 Fat loss (cut)
Eat below TDEE. A moderate deficit of 300–500 kcal/day produces the best long-term results.
- −300 kcal ≈ 0.3 kg/week
- −500 kcal ≈ 0.5 kg/week
- Protein: 2.0–2.2 g/kg
⚖️ Maintenance
Eat at TDEE. Weight stays stable. A useful phase between a bulk and cut.
- TDEE ±100 kcal
- Normalises metabolism
- Protein: 1.6–1.8 g/kg
📈 Muscle gain (bulk)
Eat above TDEE. A lean bulk (+200–400 kcal) minimises fat gain.
- +250 kcal = lean bulk
- +400 kcal = moderate bulk
- Protein: 1.6–2.0 g/kg
How to dial in your true TDEE
The calculator gives you a starting estimate — but your real TDEE only reveals itself through tracking. The formula can be 5–10 % off in either direction, so calibrate it like this:
Calculate TDEE with this calculator
Use it as a starting point. Choose your activity level conservatively — most people overestimate how active they are.
Eat the calculated amount for 2–3 weeks
Track calories with the Tsemppi app. Be as precise as possible. Weigh your food at first to calibrate your eye.
Weigh yourself every morning
Calculate a weekly average. Day-to-day fluctuations of 0.5–1.5 kg are normal from water and food volume — the weekly average reveals the truth.
Interpret the weekly average change
Weight unchanged → TDEE estimate is correct. Weight dropped → your real TDEE is higher (add calories). Weight rose → your real TDEE is lower (reduce calories).
Adjust by ±100–200 kcal at a time
Make small changes and wait another two weeks. After a few rounds you will know your true TDEE to within ~50 kcal.
Most common TDEE mistakes
Overestimating activity level
Most people select too high a level. Three training sessions per week is "lightly active," not "moderately active," unless you also move a lot outside the gym.
Calculating TDEE once and never revisiting it
TDEE changes with weight, age, and muscle mass. Recalculate whenever weight shifts by more than 5 kg or your lifestyle changes significantly.
Estimating calories without measuring
Without weighing food, most people underestimate intake by 20–40 %. Measure everything for at least two weeks — it calibrates your eye permanently.
Adding workout calories on top of TDEE
TDEE already includes your training. Do not add exercise calories on top of it, or you will overeat. The activity multiplier covers your full weekly average.
Using an excessively large deficit or surplus
A deficit above 750 kcal slows metabolism and burns muscle. A surplus above 500 kcal mostly adds fat rather than muscle. Moderation produces better results.
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