Total Daily Energy Expenditure is the total number of calories you burn in a day, including your resting metabolism plus all movement and exercise. It is your maintenance calorie level.

How is TDEE calculated?

We compute your BMR with the Mifflin-St Jeor equation, then multiply by an activity factor — 1.2 (sedentary) up to 1.9 (extra active) — to get your TDEE.

Is anything sent to a server?

No. The calculation runs entirely in your browser and none of your inputs are uploaded or stored.

Which activity level should I choose?

Pick the one that matches your average week, not your best week. Desk job with no exercise is sedentary (1.2). Most people who train 3–5 times a week land on moderate (1.55). Choosing too high is the most common reason a TDEE estimate overshoots.

How do I use TDEE to cut or bulk?

Eat at TDEE to maintain. Subtract about 500 kcal/day to lose roughly 0.45 kg (1 lb) of fat per week, or add 300–500 kcal/day to gain lean mass. The tool shows quick −500 and +500 targets next to your maintenance number.

Why does my smartwatch show a different number?

Wearables estimate calories from heart rate and movement, which captures day-to-day variation a formula cannot. The Mifflin-St Jeor + activity-factor method gives a stable planning baseline; treat a 5–10% gap between the two as normal.

How accurate is the activity-factor method?

It is an estimate, typically within 10–15% for most people. The biggest source of error is overstating activity. Track your weight for 2–3 weeks at the predicted maintenance and adjust by 100–200 kcal if it drifts.

TDEE Calculator — Gera Tools

TDEE calculator — maintenance calories

Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a full day — your resting metabolism plus every bit of movement, exercise and digestion. It is your maintenance calorie level: eat that amount and your weight holds steady. This is the single most useful number for planning a diet, which is why every cut or bulk target is defined relative to it.

How it works

The tool first computes your BMR with the Mifflin-St Jeor equation (10 × kg + 6.25 × cm − 5 × age, then +5 for men or −161 for women), converting imperial inputs to metric first. It then multiplies BMR by an activity factor from 1.2 to 1.9 to get TDEE. Cutting and bulking targets are simply TDEE − 500 and TDEE + 500 kcal.

Example

A 30-year-old man, 178 cm, 75 kg, moderately active:

BMR = 10×75 + 6.25×178 − 5×30 + 5 = 1,718 kcal
TDEE = 1,718 × 1.55 = 2,663 kcal/day (maintenance)
Cut ≈ 2,163 kcal/day · Bulk ≈ 3,163 kcal/day

Activity level	Multiplier	TDEE for 1,718 BMR
Sedentary	1.2	2,062
Lightly active	1.375	2,362
Moderately active	1.55	2,663
Very active	1.725	2,964
Extra active	1.9	3,264

Everything runs in your browser — nothing is uploaded.