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TDEE Calculator

Estimate daily maintenance calories from BMR and activity level.

Health Direct route, no hidden menu

Enter body details

Result

Estimated maintenance calories

0 kcal/day

Estimated BMR

0 kcal/day

Weight loss target*

0 kcal/day

*Approximate 500 kcal/day deficit. Not medical advice.

How It Works

TDEE estimates total daily energy expenditure by multiplying BMR by an activity factor. It is meant to approximate maintenance calories: the amount of energy that may keep body weight roughly stable under similar activity and lifestyle conditions.

Example

If estimated BMR is 1,600 kcal/day and the selected activity factor is 1.55, estimated TDEE is about 2,480 kcal/day.

Practical TDEE workflow

  • Estimate maintenance calories.
  • Track intake and body-weight trend for a few weeks.
  • Adjust gradually rather than making extreme changes.
  • Recalculate when weight, activity, or goals change.

Why results may differ from reality

  • Activity factors are broad categories.
  • Food tracking can be inaccurate.
  • Water weight can mask fat-loss or gain trends.
  • NEAT and daily movement vary greatly between people.

Frequently Asked Questions

What is TDEE?

TDEE means total daily energy expenditure. It estimates calories burned per day including activity.

Is TDEE exact?

No. It is an estimate. Real calorie needs vary with body composition, movement, health, sleep, stress, and tracking accuracy.

How should I choose activity level?

Choose the closest typical weekly activity level, not your most active day. If unsure, start conservative and adjust based on real results.

Can I use TDEE for weight loss?

It can be a planning reference, but safe weight management should consider nutrition quality, health context, and professional guidance when needed.