Prime Progression
TDEE Calculator
Total Daily Energy Expenditure — your BMR multiplied by your activity level for real-world calorie needs.
TDEE = BMR × activity multiplier. Track your weight for 2 weeks for a more accurate number. See your BMR.
Track your daily calories and macros with AI-powered scanning.
Get Prime ProgressionFrequently asked questions about TDEE
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a day, combining your Basal Metabolic Rate (BMR) with calories burned through activity, exercise, and digesting food. It is the most useful number for planning your diet.
How do I use TDEE for weight loss?
To lose weight, eat fewer calories than your TDEE. A deficit of 300-500 calories per day produces steady fat loss of roughly 0.3-0.5 kg per week while preserving muscle, especially when combined with resistance training.
How accurate is the activity multiplier?
Activity multipliers are population averages and can be off by 10-20% for individuals. People tend to overestimate their activity level. If your weight is not changing as expected after two weeks, adjust your multiplier down one level.