Your TDEE, or Total Daily Energy Expenditure, is the total number of calories you burn in a day including activity — and it’s the single most important number for setting an accurate calorie target, whether your goal is fat loss, muscle gain, or maintenance. This calculator estimates your TDEE based on your BMR and activity level.
USA Calorie Calculator (TDEE)
Calculate Total Daily Energy Expenditure for weight loss, maintenance, or muscle gain.
Goal-Based Calorie Targets Breakdown
| Fitness Goal | Caloric Adjustment | Daily Target | Estimated Weekly Rate |
|---|---|---|---|
| Extreme Fat Loss | -20% deficit (-530 kcal) | 2,120 kcal | ~0.5 kg (1.1 lbs) loss / week |
| Mild Fat Loss | -15% deficit (-400 kcal) | 2,253 kcal | ~0.35 kg (0.8 lbs) loss / week |
| Maintain Weight (TDEE) | 0% adjustment | 2,650 kcal | Stable body weight |
| Lean Muscle Gain | +10% surplus (+265 kcal) | 2,915 kcal | ~0.25 kg (0.5 lbs) gain / week |
All Activity Level Multipliers Overview
| Activity Level | Multiplier | Daily Calorie Expenditure |
|---|---|---|
| Sedentary (Desk job, no active exercise) | 1.2 x BMR | — |
| Lightly Active (Light workout 1-3 days/wk) | 1.375 x BMR | — |
| Moderately Active (Moderate workout 3-5 days/wk) | 1.55 x BMR | — |
| Very Active (Hard exercise 6-7 days/wk) | 1.725 x BMR | — |
| Extreme Active (Physical job + daily training) | 1.9 x BMR | — |
Getting this number right matters more than most people realize, since eating at your BMR alone is too aggressive a deficit for most people, while eating at TDEE without adjustment just maintains your current weight. For the full breakdown of how these two numbers work together, read our guide on TDEE vs BMR, then use our macro calculator to split your calories into protein, carbs, and fat.
Enter your activity level above to get your full daily calorie target based on your specific goal.