Free Tool
TDEE Calculator
Calculate your maintenance calories, fat loss calories, and muscle gain target.
Calculate Your Needs
Your Energy Targets
Maintenance Calories
0 kcal
Energy needed to maintain your current weight.
📉 Fat Loss
0 kcal
Sustainable weight loss (-20%)
⚖️ Maintenance
0 kcal
Weight stability
📈 Muscle Gain
0 kcal
Lean muscle growth (+10%)
Your Basal Metabolic Rate (BMR) is 0 kcal/day.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It includes your Basal Metabolic Rate (BMR) plus calories burned through daily activity and exercise.
How to use your result
- Fat loss: Eat 15–20% below TDEE.
- Maintain: Eat close to TDEE.
- Muscle gain: Eat 8–12% above TDEE.
What affects your TDEE?
Age, weight, height, gender, and activity levels influence your needs. Recalculate every 4–6 weeks as your body changes.
Frequently Asked Questions
Is TDEE accurate?
It's an estimate. Track your weight and adjust intake after 2 weeks.
How often should I recalculate?
Every 4–6 weeks or after significant weight change.
What calorie deficit is safe?
300–500 kcal below maintenance is sustainable for most people.
This content is for educational purposes only and is not medical advice.