Use this TDEE calculator to estimate your total daily energy expenditure: the calories you burn from basic functions, daily movement, and training. Enter your current details and activity level to get an estimated maintenance-calorie range plus a practical starting target for your goal.
For adults 18 and older. The result is a planning estimate—not a clinical measurement.
TDEE stands for total daily energy expenditure: an estimate of how many calories you burn in a full day. It starts with BMR—your energy use at rest—then accounts for movement, exercise, and the activity level you choose. Your TDEE is often called your maintenance calories because it is the best starting estimate for keeping body weight stable.
Choose for your whole week, not your hardest workout. A desk job plus three gym sessions usually fits light or moderate activity; very active is for sustained training and a physically demanding lifestyle. Starting too high is the most common reason a maintenance estimate misses.
| Level | Use it when |
|---|---|
| Sedentary | You sit most of the day and do little structured exercise. |
| Light | You train 1 to 3 days weekly or move regularly at work. |
| Moderate | You train 3 to 5 days weekly and have a generally active routine. |
| Very active | You train hard most days or have a highly physical job. |
Use your calculated TDEE as a testable starting point. For maintenance, keep intake near the estimate. For fat loss or muscle gain, use the goal output, track a weekly average for 2 to 3 weeks, and make small changes only when the trend does not match your goal. This avoids chasing normal daily scale fluctuations.
Pair your calorie target with a repeatable training plan: the 3-day full-body workout plan and 4-day upper/lower workout plan give you two strong starting options.
BMR is the energy your body uses at rest. TDEE adds activity and training to that baseline, so it is the number to use when estimating maintenance calories. For a companion tool focused on BMR and daily calories, use the BMR and calorie calculator.
A TDEE calculator is a useful starting estimate, not a lab test. Your real 2- to 3-week body-weight trend and training performance tell you whether the estimate needs a small adjustment.
TDEE is the estimate most people use as their maintenance-calorie starting point.
Start from the estimate, select a conservative fat-loss target, then adjust from your real trend rather than forcing a large calorie change immediately.
This tool is not designed for people under 18, pregnancy or breastfeeding, eating-disorder recovery, or medical conditions that affect metabolism. Use individualized guidance from a qualified clinician or dietitian in those situations.
Your TDEE is not a magic number; it is a disciplined starting point. Calculate it, track consistently, make small changes, and let your real progress guide the next move.
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