TDEE Calculator – Find Your Maintenance Calories
Calculate your Total Daily Energy Expenditure to understand exactly how many calories you burn each day — the foundation of any effective nutrition plan.
💡 Coach Tip: TDEE is your most important number for nutrition planning. It tells you exactly how many calories you need to maintain, lose, or gain weight. All diet plans should start here.
Enter Your Details
We'll calculate your BMR and TDEE
Your Results
Daily calorie burn breakdown
Enter your details to calculate TDEE
Your personalized results will appear here
What is a TDEE Calculator and Why Do You Need One?
Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. Unlike your BMR, which only measures calories burned at rest, your TDEE accounts for everything — breathing, digestion, walking, gym sessions, and all daily movement. It is the single most important number for designing an effective nutrition plan.
Anyone who wants to manage their body weight — whether for fat loss, muscle gain, or maintenance — should know their TDEE. Fitness enthusiasts, personal trainers designing client programmes, nutritionists, and even recreational gym-goers benefit from understanding their daily calorie burn. Without this number, calorie targets are guesswork.
This maintenance calorie calculator uses the Mifflin-St Jeor equation — the most validated formula for modern populations — to estimate your BMR, then applies an activity multiplier to arrive at your TDEE. The result gives you a precise starting point for fat loss, muscle building, or weight maintenance.
Once you know your total daily energy expenditure, you can make informed decisions: eat at TDEE to maintain weight, reduce calories by 300–500 to create a calorie deficit for fat loss, or add 200–300 above TDEE to support muscle gain. Your TDEE is dynamic — it changes as your weight, muscle mass, and activity level change — so recalculate every 8–12 weeks or after significant weight changes.
How to Use This TDEE Calculator
- Enter your age, gender, weight, and height in the calculator above.
- Select the unit system that matches your measurements (metric or imperial).
- Choose the activity level that best reflects your average weekly activity — be honest and consistent.
- Click "Calculate My TDEE" to instantly see your BMR, TDEE, and calorie targets for fat loss, maintenance, and muscle gain.
- Use your TDEE as the foundation for your nutrition plan and adjust based on 2–3 weeks of real progress.
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What is TDEE (Total Daily Energy Expenditure)?
TDEE represents the total number of calories your body burns in a 24-hour period. It includes everything from breathing and digestion to walking and structured exercise.
TDEE = BMR × Activity Multiplier
Understanding Activity Levels
Desk job, minimal walking, no planned exercise
Example: Office worker who drives to work
Light exercise 1-3 times per week
Example: Walking 30 min daily or yoga 2x/week
Moderate exercise 3-5 times per week
Example: Gym sessions 4x/week, active job
Hard exercise 6-7 times per week
Example: Athlete training daily, manual labor
Very intense exercise + physical job
Example: Professional athlete, construction worker who exercises
What To Do After Calculating TDEE
Choose Your Goal
Decide if you want to lose fat, maintain, or build muscle based on your TDEE targets.
Set Your Macros
Use our Macro Calculator to break down your calories into protein, carbs, and fat.
Go to Calculator →Track & Adjust
Monitor your progress for 2-3 weeks. Adjust calories based on actual results.