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TDEE Calculator
TDEE is what your body actually burns in a full day: resting metabolism plus every step, workout, and chore stacked on top. If you're planning meals around any goal, this is probably the single most useful number to know. Eat around it to hold your weight steady, below it to lose, above it to gain. Fill in your details and it's calculated instantly.
A lot of people either badly underestimate how much they burn, or wildly overestimate it — and both mistakes lead to the same frustration, wondering why a diet "isn't working" or why weight is creeping up for no obvious reason. Having one real number to plan around, instead of a guess, tends to fix that.
BMR (resting)
1,649 kcal
TDEE (maintenance)
2,556 kcal
How TDEE is calculated
TDEE = BMR × an activity multiplier. The multiplier scales your resting burn up to match how much you actually move:
| Sedentary (little or no exercise) | × 1.2 |
| Lightly active (1-3 days/week) | × 1.375 |
| Moderately active (3-5 days/week) | × 1.55 |
| Very active (6-7 days/week) | × 1.725 |
| Extremely active (physical job or 2x/day training) | × 1.9 |
How to actually use this number
TDEE is your maintenance line. Eat around it and your weight stays roughly where it is. From there it's just a matter of nudging up or down:
- Want to lose weight? Stay consistently below your TDEE. A moderate gap of 300-500 kcal/day tends to hold up better over time than going aggressive.
- Want to gain, or build muscle? Eat somewhat above it, usually 200-400 kcal/day extra is enough for a lean gain without piling on unwanted fat.
- Just want to hold steady? Stay close to your TDEE, and check back every few months since it shifts as your weight and activity change.
If you'd rather skip the mental math, the Daily Calorie Calculator takes this number and turns it straight into a target, with a safety check built in.
This tool provides a general estimate for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual results vary based on factors this calculator doesn't measure (body composition, medical conditions, medications). Always consult a doctor or registered dietitian before making significant changes to your diet or exercise routine.
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Frequently Asked Questions
It stands for Total Daily Energy Expenditure — everything your body burns in a day, resting calories plus walking, exercise, digestion, even fidgeting. It's roughly the number you'd need to eat to hold your current weight steady.