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TDEE Calculator

Estimate your Total Daily Energy Expenditure and explore calorie targets for fat loss, maintenance, or muscle gain.

Your Body Stats & Activity

Your maintenance estimate updates as you adjust these details.

Units
years
kg
cm
Maintenance Calories (TDEE)
2,649kcal / day

Your Basal Metabolic Rate (BMR) is 1,709 kcal. Activity adds 940 kcal.

Activity Breakdown

Tap a level to see how it changes your maintenance calories.

Calorie & Macro Targets by Goal

Each target uses a balanced 30/40/30 protein, carb, and fat split.

  • Fat Loss-500 kcal/day
    2,149 kcal
    Protein · 30%
    161g
    Carbs · 40%
    215g
    Fats · 30%
    72g
  • MaintenanceMatch your burn
    2,649 kcal
    Protein · 30%
    199g
    Carbs · 40%
    265g
    Fats · 30%
    88g
  • Muscle Gain+300 kcal/day
    2,949 kcal
    Protein · 30%
    221g
    Carbs · 40%
    295g
    Fats · 30%
    98g

Your TDEE

2,649 kcal / day

Now make it a number you actually hit

Log meals against this target, see your progress, and adjust as real life changes.

Start tracking against it

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Frequently Asked Questions

What is Total Daily Energy Expenditure (TDEE)?
TDEE is the total number of calories you burn each day through resting metabolism, daily movement, physical activity, and food digestion.
How should I use my TDEE to lose weight?
To lose fat, consume 300–500 calories below your TDEE daily. This creates a sustainable deficit resulting in about 0.5–1 lb (0.25–0.5 kg) of fat loss per week.
Which activity level should I select?
If you work a desk job and do not exercise, select Sedentary. If you work a desk job but work out 3-4 times a week, select Lightly Active or Moderately Active. Most people overestimate physical activity, so err on the conservative side.

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How this is calculated

Basal Metabolic Rate comes from the Mifflin-St Jeor equation (10 x weight in kg + 6.25 x height in cm - 5 x age, +5 for men and -161 for women), then multiplies by an activity factor from 1.2 for sedentary to 1.9 for very active. Activity factors are self-reported bands, so they are the least precise part of the estimate.

These calculators give population-level estimates for general fitness planning, not medical advice. Individual needs vary. If you are pregnant, managing a health condition, or working with a clinician or dietitian, follow their guidance instead.

Your TDEE2,649 kcal / day