TDEE Calculator

What is the TDEE Calculator?

Estimate total daily energy expenditure (maintenance calories) from your BMR and activity level. Total daily energy expenditure combines your resting metabolism with daily activity, giving a practical maintenance-calorie figure.

How to use the TDEE Calculator

1. Enter your sex, your age, your weight, your height and the remaining fields.
2. Results update automatically as you type; you can also press Calculate.
3. Read the output: maintenance calories (tdee), bmr.
4. Use the 📊 chart to see the result visually, then copy or share it.

Formula and method

Worked example

With sex = Male, age = 35 years, weight = 75 kg, height = 178 cm, activity level = Moderate (3–5 days/week), the TDEE Calculator returns maintenance calories (tdee): 2,623 kcal/day; bmr: 1,693 kcal/day.

Where the TDEE Calculator helps in real life

You want to keep your weight steady while training for a triathlon. TDEE gives a daily calorie target that matches your heavier training weeks, so you are not running on empty during long sessions.

You plan to lose weight gradually. Starting from TDEE and subtracting a modest amount gives a sustainable target instead of a crash diet that leaves you tired and hungry.

Common mistakes to avoid

• Choosing a higher activity level than a typical week.
• Using a body weight from months ago.
• Treating the estimate as an exact measurement.
• Judging accuracy from one or two days of weigh-ins.

💡 Practical tip: If your weight holds steady over several weeks at a given intake, that intake is your real TDEE.

Tips for better results

• Pick the activity level that matches your average week, not your best one.
• Track your weight for three weeks before changing your intake.
• Update the inputs whenever your weight changes by a few kilograms.

⚠️ This tool provides general information and is not medical advice. It is not a substitute for diagnosis or treatment by a qualified healthcare professional.

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