TDEE calculator

If you’re on a weight loss journey, you’ve probably heard about maintenance calories, deficits, and energy balance. Total Daily Energy Expenditure (TDEE) is a practical estimate of how many calories your body uses in a typical day when you combine resting metabolism with your usual movement and activity.

This calorie calculator is intended for informational and educational purposes only. The results are an estimate and are not intended to be a substitute for professional medical advice, diagnosis, or treatment.

What Is TDEE?

TDEE stands for Total Daily Energy Expenditure—an estimate of the calories you burn across a full day, not just during workouts. Coaches and clinicians often use TDEE as a planning anchor: near maintenance for stability, slightly below maintenance for a structured deficit, or above maintenance when gaining under supervision. In summary, TDEE is a useful starting point for thinking about energy needs.

How Is TDEE Estimated?

Estimating TDEE starts with estimating BMR, then applying an activity factor. Mifflin–St Jeor is a common equation for adults. BMR uses your weight, height, age, and sex. Then TDEE is typically calculated as TDEE = BMR × activity factor. Use the result as a conversation starter—not a rigid rule.

Deficits, Maintenance, and What the Numbers Mean

Once you have a TDEE estimate, the next step is understanding how people commonly translate it into targets. Maintenance means eating near your estimated TDEE. A modest deficit is often roughly 300–500 kcal/day below estimated maintenance. Larger deficits can speed scale changes for some people but should be approached cautiously. Sustainable weight management usually combines nutrition, activity, sleep, and behavioral supports.