Free TDEE calculator: estimate your total daily energy expenditure and maintenance calories from BMR and activity level for weight goals.
Total Daily Energy Expenditure (TDEE) estimates the total calories you burn per day, including exercise and daily activities. It is calculated by multiplying your BMR by an activity factor. Use TDEE to determine calorie targets for weight loss, maintenance, or muscle gain.
TDEE is your total daily energy expenditure: BMR plus activity and exercise. It is the calorie intake that keeps your weight stable, so every weight goal starts from your TDEE.
The activity factor is an average. If your job is sedentary but you train hard 3-5 days a week, moderate is a reasonable starting point — adjust based on your weight trend after a few weeks.
Yes, in practice TDEE equals your maintenance calories — the amount you can eat without gaining or losing weight. Eat below it to lose, above it to gain.
Recalculate after meaningful weight changes (about 2-3 kg), big changes in training volume, or every 4-6 weeks during weight loss, because metabolism adapts.
BMR covers only vital functions at rest. TDEE adds everything else: digestion, daily movement, and exercise, which typically raises the total by 20-90% depending on activity.
Yes. Eat about 200-300 kcal above TDEE with enough protein to support muscle gain while minimizing fat gain.