TDEE Calculator
Calculate your Total Daily Energy Expenditure to find your maintenance calories. Set deficit or surplus targets for weight loss or muscle gain. Free, accurate, instant.
All calculations run instantly in your browser. No data is sent to any server.
Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
How TDEE Works
TDEE = BMR × Activity Factor. Your BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation, then multiplied by an activity factor to estimate true daily expenditure including exercise, NEAT (non-exercise activity thermogenesis — fidgeting, walking, posture), and the thermic effect of food. TDEE is the number your body weight pivots around.
Using TDEE for Goals
A deficit of 500 kcal/day produces approximately 0.5 kg (1 lb) of weight loss per week — the maximum sustainable rate recommended by most guidelines without muscle loss. Aggressive deficits accelerate fat loss but increase muscle loss and hormonal disruption, particularly in women. Surpluses for muscle gain should be modest (200–300 kcal) to minimise fat gain alongside muscle.
FAQs
What is TDEE?
Total daily calories burned including all activity. Eating at TDEE = maintenance; below = weight loss; above = gain.
How accurate is TDEE?
Within 10–20% for most people. Track weight for 2–3 weeks and adjust by 100–200 kcal until response matches expectation.