Be realistic about activity
Include your whole day, not just your workout. A desk job and a few gym sessions usually fit light or moderate activity.
Setto/TDEE calculator
TDEE calculator
Know your calories. Train with a plan.
Find your estimated daily calorie needs, then choose a target for maintaining weight, losing fat or building muscle.
Your starting point
A few details. A clearer direction.
Your measurements stay in this calculator. They are not saved or sent to Setto.
SETTO / TDEE
Your daily energy expenditure
2,759
kcal / day
At rest (BMR)1,780 kcal
Your selected calorie target
2,759 kcal / day
An estimate, not a prescription. Your actual energy needs can differ. For adults; not intended for pregnancy or breastfeeding.
Behind the numbers
We estimate your resting energy needs with the Mifflin–St Jeor equation, then multiply by your activity factor (1.2–1.9). The result is your estimated total daily energy expenditure, or TDEE.
Read the original research ↗Make the estimate work for you
Follow your trend
Use the estimate as a starting point. Compare average body weight over several weeks and adjust gradually if needed.
Recalculate when things change
Changes in body weight, daily movement and training can change your energy needs. Return when your routine changes.
Good questions. Clear answers.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure: the energy your body uses over a full day, including rest, digestion and movement.
What is the difference between BMR and TDEE?
BMR estimates energy used at rest. TDEE adds an activity factor to estimate the energy you use across your day. Training is already included; do not add it twice.
How accurate is this calculator?
This is a population-based estimate, not a measurement of your metabolism. Individual needs can differ substantially. Use your longer-term weight trend and how you feel to guide adjustments.
Which calorie target should I choose?
Maintenance aims for stable weight. The fat-loss example subtracts 500 kcal; the muscle-building example adds 300 kcal. These fixed examples are not appropriate for everyone. Low targets require individual advice from a qualified professional.
Put your plan into practice.
Log your workouts, follow your progress and make every session count with Setto.
Get Setto ↗