CALCULATORS
Evidence-based calculators for your fitness journey — also try our Burnout Cost & ROI Calculator
TDEE CALCULATOR
Total Daily Energy Expenditure — your true calorie target
Units:
Mode:
Basic Info
Activity Level
Sedentary
Office work, little or no exercise
Lightly Active
Light exercise 1–3 days/week
Moderately Active
Moderate exercise 3–5 days/week
Very Active
Hard exercise 6–7 days/week
Extremely Active
Athlete-level training or physical job
Your Goal
Fat Loss
–500 cal/day · ~0.5 kg/week
Maintain
Eat at TDEE · body recomp
Muscle Gain
+300 cal/day · lean bulk
Aggressive Cut
–750 cal/day · faster loss, higher muscle risk
Your Details
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