Health & Fitness Calculators
TDEE Calculator
Find your daily maintenance calories.
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Result
Total daily energy (TDEE)
2,030 cal/day
Maintenance calories
To lose ~1 lb/week
1,530 cal/day
To gain ~0.5 lb/week
2,280 cal/day
About the TDEE Calculator
TDEE (total daily energy expenditure) is the total calories you burn in a day, including activity. Enter your sex, age, height, weight, and activity level and the calculator computes your BMR and multiplies by an activity factor to give your maintenance calories — plus targets for losing or gaining weight. It's the single most useful number for any nutrition goal.
How to use the TDEE Calculator
- 1Enter your sex, age, height, weight, and activity level.
- 2Read the result instantly — it recalculates as you type.
- 3Adjust the numbers to model different scenarios.
Frequently asked questions
What is TDEE?
Total daily energy expenditure — all the calories you burn in a day. Eating at your TDEE maintains weight; below it loses, above it gains.
How do I use my TDEE?
Eat ~500 below it to lose about a pound a week, or ~250 above to gain slowly. The tool shows both targets.