What TDEE means
TDEE is total daily energy expenditure: the estimated number of calories your body uses in a typical day. It includes your basal metabolic rate (BMR) plus the calories burned through daily activity and exercise.
TDEE calculator
Estimate your daily calorie needs
Use this TDEE calculator to estimate maintenance calories, then choose a realistic target based on whether you want to lose fat, maintain, or build muscle.
Estimated maintenance
2,759 kcal
Suggested target
2,759 kcal
These estimates are starting points, not medical advice. Adjust based on real progress, recovery, and guidance from a qualified professional when needed.
Use it as a starting point
Real intake targets should be adjusted after two to four weeks based on body weight trends, training performance, and recovery. The calculator gives you a baseline — your actual needs depend on how your body responds.
Track the plan
After setting a target, use MyFitnessGoals to plan workouts and monitor whether training progress supports your goal. Tracking workouts alongside calorie targets gives you better data for making adjustments.
How TDEE is calculated
TDEE starts with your basal metabolic rate (BMR), which estimates how many calories your body needs at complete rest. BMR is calculated using your weight, height, age, and sex. This number is then multiplied by an activity factor that accounts for your daily movement and exercise. Someone who trains four to five times per week has a higher activity multiplier than someone who is mostly sedentary. The result is an estimate of your total daily calorie burn.
Understanding activity levels
Choosing the right activity level is one of the most important inputs in a TDEE calculation. Sedentary means little to no exercise. Lightly active covers one to three sessions per week. Moderately active is three to five sessions. Very active describes people who train hard five or more times per week. Most people overestimate their activity level, which leads to a TDEE that's too high. When in doubt, choose one level lower than you think — you can always adjust based on results.
Setting realistic calorie targets for each goal
For fat loss, a moderate deficit of 300 to 500 calories below maintenance is a practical starting point. Aggressive cuts lead to faster weight loss but also more muscle loss and training disruption. For muscle gain, a surplus of 200 to 400 calories above maintenance supports growth without excessive fat gain. For maintenance, eat at your estimated TDEE and adjust if weight drifts in either direction over a few weeks.
When to recalculate your TDEE
Recalculate your TDEE whenever your body weight changes by more than two to three kilograms, your training volume shifts significantly, or your daily activity level changes. A good rule is to check every four to six weeks. If your progress stalls for two or more weeks despite consistent training and eating, a recalculation can help identify whether your calorie target needs an adjustment.
Common questions about TDEE
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