TDEE Calculator
Calculate your total daily energy expenditure to know your maintenance calories.
Your TDEE
What does this mean?
This is your Total Daily Energy Expenditure — the calories you need daily to maintain your current weight, given your activity level.
About this tool
The TDEE calculator multiplies your basal metabolic rate by an activity factor to estimate how many calories you burn in a typical day. Enter your stats and pick an honest activity level, and it returns your maintenance calories. It is the number every cut or bulk target is based on.
How to use it
- 1 Enter your sex, age, height, and weight.
- 2 Pick the activity level that matches a typical week (be honest, not optimistic).
- 3 Read your estimated TDEE in calories per day.
- 4 Use it as your maintenance baseline for a cut or bulk.
Frequently asked questions
Which activity level should I pick?
Most people overestimate. Sedentary means a desk job and no exercise. Lightly active is one to three workouts a week. Moderately active is three to five sessions. Very active is daily training. Picking too high a level is the most common reason a calorie target fails.
Is TDEE the same as maintenance calories?
Yes. TDEE is the calories you need to maintain your current weight. To lose weight, eat below it. To gain, eat above. A 500-calorie daily gap produces roughly a pound per week of change in either direction.
Educational use only — not medical advice. Results are estimates based on published formulas and models.