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TDEE calculator: find your maintenance calories
TDEE is the number of calories you burn in an average day — your starting point for losing, maintaining, or gaining weight on purpose, instead of by accident.
TDEE calculator
Your result
That's built from a resting metabolic rate of 1758 calories, scaled by your moderately active activity level. Eat above this number to gain weight, below it to lose weight. Use the macro calculator to turn this into a protein, carb and fat target.
About this tool
What TDEE means and who needs it
Total Daily Energy Expenditure (TDEE) is the calorie number behind every weight goal. It combines your BMR (the energy you'd burn doing nothing at all) with an activity multiplier that accounts for daily movement and exercise.
Use this if you want a calorie target to plan around — whether that's a deficit for fat loss, a surplus for muscle gain, or simply your maintenance number so you can stop guessing.
Step by step
How to use the TDEE calculator
- 1
Enter your sex, age, height and weight
These four numbers calculate your BMR using the Mifflin-St Jeor equation.
- 2
Choose your activity level
Be honest about a typical week, not your most active week.
- 3
Select Calculate TDEE
Your maintenance calorie number appears instantly, along with your underlying BMR.
- 4
Adjust from there
Eat below TDEE to lose weight, above it to gain — or move to the macro calculator to plan exact targets.
Methodology
The formula behind your result
TDEE = BMR × activity multiplier
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly active | Light exercise 1–3 days/week | 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Extra active | Physical job or training twice a day | 1.9 |
BMR itself is calculated with the Mifflin-St Jeor equation — see the BMR calculator for the full formula.
Worked example
Example calculation
A 32-year-old man, 178 cm, 80 kg has a BMR of around 1,798 calories. At a moderately active multiplier of 1.55, his TDEE is 1,798 × 1.55 ≈ 2,787 calories/day to maintain his current weight.
Watch out for
Common mistakes
- Overestimating activity level. Two gym sessions a week is usually "lightly active," not "very active."
- Recalculating too often. TDEE shifts slowly with weight changes — recheck every few weeks, not daily.
- Confusing TDEE with a deficit target. TDEE is maintenance. To lose or gain weight, you need to eat below or above it on purpose — see the macro calculator.
Be aware
Assumptions and limitations
- Uses the Mifflin-St Jeor equation, the formula most current research treats as most accurate for the general population.
- Activity multipliers are population averages — individual metabolisms vary by up to 10–15%.
- Not adjusted for pregnancy, breastfeeding, or diagnosed metabolic conditions.
- Built for adults aged 15 and over.
Questions
Frequently asked questions
What does TDEE mean?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including your resting metabolism, digestion, daily movement, and exercise.
How is TDEE different from BMR?
BMR is the energy your body uses at complete rest. TDEE takes that BMR and multiplies it by an activity factor to account for everything else you do in a day, from walking around the house to structured workouts.
Which activity level should I choose?
Pick the level that matches your typical week, not your best week. Most people with a desk job and a few weekly workouts fall under lightly or moderately active — it's common to overestimate activity level, which leads to an inflated calorie target.
Should I eat exactly my TDEE every day?
TDEE is a weekly average, not a daily quota. Day-to-day eating can vary — what matters for weight maintenance is your average intake across a week or two landing close to your TDEE.
How many calories should I eat to lose weight?
A common starting point is eating 500 kcal below your TDEE, which typically produces around 0.5 kg of fat loss per week — roughly the fastest rate that preserves lean muscle for most people. Larger deficits produce faster short-term results but increase hunger, muscle loss, and metabolic slowdown. Use our calorie deficit calculator to set a specific daily target.
Does TDEE change as I lose weight?
Yes. As you lose weight your BMR decreases (you're carrying less mass), and your activity calories may also reduce slightly. This is why weight loss typically slows over time even at the same calorie intake. Recalculate your TDEE every 4–6 weeks or whenever your weight changes by more than 3–5 kg.
What is a good TDEE for a woman?
TDEE varies significantly with height, weight, age, and activity level — there's no single 'good' number. A sedentary woman in her 30s, 165 cm and 65 kg, will typically have a TDEE around 1,800–2,000 kcal. A lightly active woman of the same size might be 2,000–2,200 kcal. Use the calculator with your own data for an accurate estimate.
Is TDEE the same as maintenance calories?
Yes — TDEE and maintenance calories refer to the same number: the total calories your body burns in a day. Eating exactly your TDEE over time keeps your weight stable. Some sources use 'maintenance calories' more loosely to mean the calorie intake that, in practice, keeps your weight stable after accounting for individual metabolic variation.
Estimates, not medical advice
FitnessCalculator.info provides general health information for educational purposes only and does not replace advice from a qualified doctor or registered dietitian.