Your true maintenance calories
TDEE is the exact number of calories you need to maintain your current weight — more useful than BMR alone for diet planning.
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn per day. Find your maintenance, cut, or bulk calorie targets.
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How to use TDEE Calculator
- 1
Enter your age, biological sex, height, and weight.
- 2
Select your daily activity level from the dropdown (sedentary to extremely active).
- 3
Review your TDEE — the total calories you burn on an average day.
- 4
Use the goal targets below to set a caloric surplus or deficit.
Why use this tool?
Activity factor explained
Each activity level is clearly described with real examples (office work, gym 3×/week, manual labour) so you can select the right category.
Goal-adjusted targets
Automatically calculates recommended intake for cutting (deficit), bulking (surplus), and maintenance based on your TDEE.
Continue your workflow
Adjust calories for fat loss or muscle building based on your TDEE. Calorie target calculator.
Divide your target calories into optimal grams of protein, carbs, and fats. Macro split calculator.
Calculate your resting metabolism without physical activity. Basal metabolic rate.
Frequently asked questions
What is TDEE and why does it matter?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including exercise and daily activity. It is the most important number for planning a diet because eating at your TDEE maintains weight, below it loses weight, and above it gains weight.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions. TDEE multiplies BMR by an activity factor to account for movement and exercise. TDEE is always higher than BMR.
How do I choose the right activity level?
Sedentary: desk job, little 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: physical job plus hard training daily.
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