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TDEE Calculator

TDEE is the total amount of calories your body burns per day. Enter your details to calculate your individual calorie needs — free, instant, and without registration.

Calculate Your TDEE
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How do you interpret your TDEE?

Your TDEE is your **maintenance requirement** — the amount of calories you need to eat to keep your current weight stable. Depending on your goal, adjust around this:

  • Weight loss: Eat 300–500 kcal below your TDEE. This gives about 0.3–0.5 kg per week without risking muscle loss.
  • Muscle building: Eat 200–400 kcal above your TDEE. This gives a small surplus for muscle growth with minimal fat gain.
  • Maintenance: Match your TDEE. Good during rest periods or to stabilize weight after a cut.

Remember that TDEE calculators give an *estimate*. The actual value varies depending on muscle mass, hormonal balance, and metabolism. Track your weight for 2–3 weeks and adjust your calorie intake if you don't see the expected result.

What affects your TDEE?

TDEE consists of four components:

  • BMR (approx. 60–75%): Your basal metabolic rate — the calories your body burns at rest to keep organs running.
  • NEAT (15–30%): Unplanned movement — walking, standing, fidgeting, shopping. Often underestimated but can vary by hundreds of kcal.
  • EAT (5–10%): Planned exercise and sport.
  • TEF (8–15%): The thermic effect of food — the calories it costs to digest what you eat.

Frequently Asked Questions

Is TDEE the same as calorie needs?
Yes, in practice the terms are used synonymously. TDEE (Total Daily Energy Expenditure) is the total amount of calories you burn per day — and this is the number you should match or deviate from depending on your goal. To lose weight, eat below TDEE; to build muscle, eat above it.
How accurate is a TDEE calculator?
A TDEE calculator provides an estimate based on statistical formulas — Mifflin-St Jeor for BMR multiplied by a PAL factor (1.2–1.9) for activity level. Margin of error is typically ±10–15%. Individual factors such as muscle mass, hormonal balance and metabolism affect the true value. Use the result as a starting point and adjust based on how your weight actually changes.
How large a calorie deficit for weight loss?
A calorie deficit of 300–500 kcal/day below TDEE is a sustainable pace and leads to approximately 0.3–0.5 kg of weight loss per week. A deficit of more than 1000 kcal/day increases the risk of muscle mass loss and is rarely sustainable long-term.
How does my TDEE change if I train more?
When you increase your training volume your TDEE rises — you burn more calories. However, remember that the body can compensate by reducing unplanned movement (NEAT). Practical advice: if your weight plateaus despite increased training, don't immediately add calories — wait 2–3 weeks and see how your body responds.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — only to keep organs running. TDEE also includes all physical activity, NEAT (unplanned movement) and TEF (thermic effect of food). TDEE is always higher than BMR and is the relevant number for calorie planning.

Ready to go from numbers to results?

You have your TDEE. The next step is to log food against the right goal, track your weight trend and calibrate your calorie goal when your body responds.

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