Calcvers
TDEE Calculator
Calories
Generated
September 24, 2026
Total Daily Energy Expenditure
2,662kcal/day
BMR 1,718 kcal × 1.55 activity
Your inputs
- Sex
- Male
- Age
- 30 years
- Weight
- 75 kg
- Height
- 178 cm
- Activity level
- Moderately active (3–5 days/week)
Breakdown
- BMR
- 1,718 kcal
- Activity factor
- 1.55×
- Per week
- 18,635 kcal
Daily calorie targets by goal
| Item | Value |
|---|---|
| Aggressive cut | 1,997 kcal |
| Fat loss | 2,263 kcal |
| Maintenance | 2,662 kcal |
| Lean bulk | 2,928 kcal |
| Bulk | 3,195 kcal |
What this means
TDEE is the total number of calories you burn in a day: your resting metabolism (BMR) multiplied by an activity factor. Eating at your TDEE keeps weight stable; a sustained deficit drives fat loss and a surplus supports muscle gain.
Recommendations
- For fat loss, aim for a 10–20% deficit — roughly 0.25–0.5 kg (0.5–1 lb) per week.
- For lean muscle gain, a 5–15% surplus paired with progressive resistance training works best.
- Recalculate every 4–6 weeks or after ~3–4 kg of weight change — TDEE moves as you do.
Watch out
- Activity multipliers are estimates. Track your weight for 2–3 weeks and adjust intake to match reality.
- Deficits below your BMR are rarely necessary and can be hard to sustain.