What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the number of calories your body burns each day based on your age, sex, height, weight, and activity level.
Use this TDEE calculator to estimate:
- Your maintenance calories (to stay the same weight)
- Calories for fat loss (calorie deficit)
- Calories for muscle gain (calorie surplus)
Is This TDEE Calculator Accurate?
This TDEE calculator uses standard formulas based on your age, weight, height, and activity level to estimate your daily calorie needs. While it provides a reliable estimate, individual metabolism can vary. For the most accurate results, use this as a guideline and adjust based on your progress.
How to Use Your Results
Use your maintenance calories to maintain your current weight. To lose weight, aim for a small calorie deficit (around 500 calories per day). For muscle gain, increase your calorie intake slightly while focusing on strength training.
TDEE Calculator FAQs
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day.
How many calories should I eat to lose weight?
To lose weight, you should eat fewer calories than your TDEE, usually with a 500 calorie deficit.
Is a 500 calorie deficit safe?
Yes, for most people, it is a safe and effective way to lose weight gradually.
How many calories should I eat to gain muscle?
To gain muscle, you should eat slightly more calories than your TDEE, typically 200–300 extra per day.
Does TDEE change over time?
Yes, your TDEE can change as your weight, activity level, and metabolism change.