The formula this calculator uses
TDEE Calculator
BMR (Mifflin-St Jeor) then TDEE = BMR × activity factor
1.2 sedentary … 1.9 extra active
Example: 30y, male, 175 cm, 70 kg, 1.55 activity → TDEE ≈ 2,590 kcal
Using TDEE for goals
Once you know maintenance, a moderate deficit (10–20%) supports fat loss while a small surplus supports muscle gain. Extreme deficits are harder to sustain and can cost muscle and energy.
How to use this calculator
- Enter the required values in the fields above.
- Results update automatically as you type.
- Adjust any input to explore different scenarios.
Frequently asked questions
What does TDEE stand for?
Total Daily Energy Expenditure — the total calories you burn in a day including exercise and daily activity.
How often should I recalculate?
Whenever your weight changes by more than a few kilograms or your training volume changes significantly.
Why is my weight not changing at TDEE?
Estimates have error. Track weight for 2–3 weeks and adjust intake up or down by 100–200 kcal as needed.
Is TDEE the same as maintenance calories?
Yes. Eating at TDEE should keep weight stable over time.