Weight loss comes down to the gap between the energy you burn and the energy you eat, and your total daily energy expenditure is the burn side of that equation.
Enter your details to get your maintenance calories plus a moderate deficit target you can actually sustain week after week.
For educational purposes only — not medical advice.
How to use
- Select your sex.
- Enter your age, weight in kilograms and height in centimeters.
- Choose the activity level that best matches an ordinary week.
- Press Compute to see your BMR, TDEE and calorie targets.
- Use the maintenance figure as your baseline before adjusting for any goal.
Frequently asked questions
What is TDEE?
TDEE stands for total daily energy expenditure — the total calories you burn in 24 hours, including rest, movement, exercise and digestion.
How is TDEE calculated here?
We estimate BMR with the Mifflin-St Jeor equation, then multiply it by an activity factor between 1.2 (sedentary) and 1.9 (extra active).
Which activity level should I pick?
Base it on your normal week rather than your best week. If you train hard three times a week but sit at a desk otherwise, light or moderate is usually closer.
Is TDEE exact?
No. It is a statistical estimate and individual metabolisms vary by roughly 10%. Track your weight for two to three weeks, then adjust from the real trend.
How much should I subtract for weight loss?
A deficit of about 500 calories a day usually corresponds to around 0.5 kg per week. Larger deficits are harder to sustain and risk losing muscle.
Does TDEE change over time?
Yes. It falls as you lose weight and as you age, and it rises if you build muscle or move more, so recalculate after any meaningful change.