TDEE Calculator
TDEE is what you burn in a day, training included. It is the number every diet or bulk starts from.
Want to turn these numbers into a plan you will actually follow?
A coach adjusts the calories and macros to your real life, your training and your progress. Compare weight loss and body transformation coaches on BoulderGain.
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Example
A 28-year-old woman, 5 ft 5 in and 140 lb, training 4 times a week (moderate), has a BMR of about 1,390 kcal and a TDEE of about 2,150 kcal.
Method and formula
TDEE = BMR × activity factor. BMR comes from Mifflin-St Jeor; factors are 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active) and 1.9 (very active).
The table shows your expenditure at every level so you can see how much your training really changes.
Limits
- Activity factors overlap a lot between people; the biggest source of error is choosing your level honestly.
- Non-exercise activity (steps, standing) is often underestimated by sedentary and overestimated by active people.
FAQ
TDEE vs BMR: what is the difference?
BMR is what you burn at complete rest. TDEE adds digestion, daily movement and training. You eat around TDEE, not BMR.
Which activity level should I pick?
Count real training sessions, not intentions, and consider your job. When in doubt pick the lower level and adjust after two weeks.
Free educational tool. Body composition, calorie and heart rate values are estimates from published formulas, not medical measurements. They do not replace a professional assessment. No weight-loss recommendation is intended for people under 18.