Calculate your TDEE and daily maintenance calories based on age, sex, height, weight and activity level. See calorie targets for weight loss, maintenance and weight gain.
Use this TDEE calculator to estimate your total daily energy expenditure, or the calories you are likely to burn per day after activity is included. The result can help you estimate maintenance calories. If your main question is how many calories to eat for a goal, use the Calorie Calculator.
Estimated TDEE
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kcal/day
Estimated calories needed per day to maintain your current weight at the selected activity level.
Per week
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BMR
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Your BMR is the estimated energy your body uses at rest. TDEE adds your daily activity on top of BMR.
Calorie targets
These targets use your calculated TDEE as the baseline. They are estimates, not guaranteed weight-change outcomes.
Daily energy needs by activity level
| Activity level |
Estimated TDEE |
Sedentary
Little or no exercise |
- |
Lightly active
Light exercise 1-3 days/week |
- |
Moderately active
Moderate exercise 3-5 days/week |
- |
Very active
Hard exercise 6-7 days/week |
- |
Extra active
Very hard exercise, physical job, or twice-daily training |
- |
TDEE and calorie targets are estimates for general informational purposes. Individual energy needs can vary. If you have a medical condition, are pregnant, are under 18, or need personalised nutrition advice, consult a qualified healthcare professional.
What is TDEE?
Total Daily Energy Expenditure is an estimate of the total energy a person uses in a day. It includes basic metabolic needs, normal movement, work, exercise and other daily activity.
How is TDEE calculated?
This calculator uses TDEE = BMR x activity factor. The BMR estimate is calculated with the Mifflin-St Jeor formula, then multiplied by the selected activity level.
TDEE vs BMR
BMR estimates the energy required for basic body functions at rest. TDEE starts with BMR and adds normal movement, work and exercise. If you want to compare basal metabolic rate formulas, use the BMR Calculator.
How to use TDEE for weight loss
Eating below estimated TDEE generally creates an energy deficit. A moderate deficit is usually easier to sustain than an aggressive one, but the right target depends on the person, activity level, adherence and health context. For goal-based intake targets, use the Calorie Calculator.
How to use TDEE for weight gain
Eating above estimated TDEE generally creates an energy surplus. A smaller surplus can support lean weight gain with less unwanted fat gain than a very large surplus.
How accurate is a TDEE calculator?
A TDEE calculator is a starting estimate. Actual expenditure depends on activity, body composition, individual metabolism, training load and how accurately the activity level was selected. Track real bodyweight trends and adjust gradually if needed.
Health & Fitness
TDEE Calculator FAQ
What does TDEE mean?
TDEE means total daily energy expenditure. It is the estimated number of calories you burn in a day after basal metabolism and activity are included.
How do I calculate my TDEE?
Estimate BMR first, then multiply it by an activity factor. This calculator uses Mifflin-St Jeor for BMR and common activity multipliers from sedentary to extra active.
What is the difference between TDEE and BMR?
BMR estimates calories used at rest. TDEE adds movement, work and exercise, so it is usually the better estimate for maintenance calories.
How many calories should I eat to lose weight?
A common starting point is to eat below estimated TDEE. This calculator shows mild and faster deficit targets, but actual results vary and a larger deficit is not automatically better.
How many calories should I eat to maintain my weight?
Maintenance calories are roughly your TDEE. If your weight is stable over several weeks, your average intake is likely close to your actual maintenance level.
Which activity level should I choose?
Choose the level that best reflects your normal week, including work, walking and training. If you are unsure between two levels, start with the lower one and adjust based on real weight trends.
How accurate is a TDEE calculator?
It is an estimate. Body composition, daily movement, training, metabolism and food tracking accuracy can all move actual calorie needs above or below the calculated value.
Does TDEE change when I lose weight?
Yes. TDEE usually changes as bodyweight, activity, training volume and daily movement change. Recalculate periodically and adjust using real progress data.
