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TDEE (Total Daily Energy Expenditure) Calculator

Estimate maintenance, cutting and bulking calorie requirements.

Tool inputs stay in your browser · optional AI search sends your query

Good to know: Total Daily Energy Expenditure (TDEE) factors in physical activity on top of your resting BMR to find your caloric balance point.

How to use it (step by step)

  1. 1Fill in the boxes: “Biological Sex”, “Age (years)”, “Weight (kg)”, “Height (cm)”, “Daily Activity Level”. Example numbers are already there so you can see how it works; replace them with yours.
  2. 2The result updates instantly as you type (on a phone it is below the boxes).
  3. 3The bold line is the main answer. Tap Copy next to any value to copy it.

Words to know

Calories / BMR
Calories measure energy in food. BMR is the energy your body uses at rest; TDEE adds your daily activity.
Age / date difference
Counting the exact years, months and days between two dates, including leap years.
Daily rate factor (261 / 313 / 365)
The number of paid days in a year your company uses to turn a monthly salary into a daily rate: 261 for Mon–Fri, 313 for Mon–Sat, 365 if rest days and holidays are paid too.

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