TDEE Calculator
Calculate your Total Daily Energy Expenditure — the total calories you burn per day based on your BMR and activity level.
Your TDEE
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calories / day
Weight loss
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Maintain
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Weight gain
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What is TDEE Calculator?
The TDEE Calculator estimates your Total Daily Energy Expenditure — the total number of calories you burn each day when your activity level is taken into account. TDEE is the key number for setting calorie targets whether your goal is weight loss, maintenance, or muscle gain.
How to use
- 1 Select your biological sex.
- 2 Enter your age, height in centimeters, and weight in kilograms.
- 3 Click the activity level button that best matches your typical weekly routine.
- 4 Your TDEE is calculated instantly, along with adjusted targets for weight loss and gain.
Formula
Example calculation
A 35-year-old man, 180 cm, 80 kg, who exercises 4 days a week (moderately active, factor 1.55) has a BMR of about 1,855 kcal and a TDEE of roughly 2,875 kcal. To lose weight he would aim for about 2,375 kcal per day.
Frequently asked questions
How accurate is TDEE estimation?
TDEE formulas are population averages and have an accuracy range of roughly plus or minus 10-15%. Use your calculated TDEE as a starting point, then track your weight for 2-3 weeks and adjust by 100-200 kcal if needed.
What is the difference between TDEE and maintenance calories?
They mean the same thing. TDEE is the technical term; maintenance calories is the plain-language equivalent. Eating at your TDEE should keep your weight stable over time.
How much should I eat to lose weight?
A deficit of 500 kcal per day below TDEE typically yields about 0.5 kg of loss per week. This calculator shows a pre-set 500 kcal deficit target, but you can choose a smaller deficit for a more gradual approach.
Should I recalculate TDEE as I lose weight?
Yes. As your weight decreases, your BMR and TDEE both decrease. Recalculate every 5-10 kg of weight change to keep your calorie target accurate.
Which activity level should I choose?
Be honest and conservative. Most people overestimate their activity level. If you sit most of the day and go to the gym 3 times a week, moderately active is appropriate. Choose very active only if you train intensely 6-7 days a week.