TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) from BMR and activity level. Find how many calories you burn per day. Health data never leaves your device — every calculation runs locally in your browser.
How to Use the TDEE Calculator
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Frequently Asked Questions
How is TDEE calculated?
TDEE = BMR × activity multiplier: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 heavy, 1.9 athlete. Example: BMR 1,730 × 1.55 (moderate) ≈ 2,680 kcal/day maintenance. Defaults (male, 30, 80 kg, 180 cm, moderate) compute BMR ≈1,780, TDEE ≈2,759, weight-loss target ≈2,259.
How big a deficit for fat loss?
300–500 kcal/day → ~0.3–0.5kg/week. A 500 kcal deficit on 2,680 TDEE means eating ≈2,180 kcal. Larger deficits cost muscle and stall faster — slow beats heroic.
Why am I not losing at my target?
Usual suspects: untracked oils/snacks (~200–400 kcal/day), overestimated activity, water retention masking 2–3 weeks of fat loss. Track everything for 2 weeks before adjusting.
Does exercise or diet matter more?
Diet dominates — you can't outrun intake (an hour of running ≈ 600 kcal ≈ one burger). Use exercise for health and muscle retention, the calorie target for the scale.
When using TDEE Calculator, is my health data stored?
No. All calculations run locally in your browser. No health data is transmitted or stored.
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Last updated October 2026