Results
Enter your details and hit Calculate
Your Maintenance Calories
0
calories / day
0 calories / week
Calories by Activity Level
| BMR (at rest) | 0 |
| Sedentary | 0 |
| Light Exercise | 0 |
| Moderate Exercise | 0 |
| Heavy Exercise | 0 |
| Athlete | 0 |
Weight Change Targets
Weight Loss
0.5 kg/wk
0
cal/day
Mild Loss
0.25 kg/wk
0
cal/day
Mild Gain
0.25 kg/wk
0
cal/day
Weight Gain
0.5 kg/wk
0
cal/day
Macronutrient Breakdown
0g
Protein
30%
0g
Fats
35%
0g
Carbs
35%
Note: These are estimates based on validated formulas. Individual results vary. Consult a healthcare professional for personalised advice.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It accounts for your Basal Metabolic Rate (the energy needed just to keep you alive at rest), the thermic effect of food (energy used to digest meals), and all physical activity from walking to intense training.
Why Knowing Your TDEE Matters
- Weight management: Eating below your TDEE creates a deficit for fat loss; eating above creates a surplus for muscle gain. The size of the gap determines the rate of change.
- Meal planning: Once you know your calorie target, you can split it into protein, fats, and carbs in a ratio that suits your training and lifestyle.
- Performance: Under-eating relative to your TDEE impairs recovery, hormonal balance, and training output. Over-eating wastes potential.
Activity Factors Explained
- Sedentary (1.2): Desk job, minimal walking, no structured exercise.
- Light exercise (1.375): 1–3 days of light activity per week, such as walking or yoga.
- Moderate exercise (1.55): 3–5 days of moderate training — gym sessions, running, sports.
- Heavy exercise (1.725): 6–7 days of hard training, physical labour, or competitive sports.
- Athlete (1.9): Two-a-day training sessions, professional athletes, extremely active jobs.
Frequently Asked Questions
Total Daily Energy Expenditure (TDEE) is the comprehensive total of calories your body burns in a single 24-hour period. This crucial metric combines your Basal Metabolic Rate (BMR) with the thermic effect of food and your overall physical activity levels. Maintaining this exact calorie intake ensures your weight remains stable.
BMR (Basal Metabolic Rate) isolates the precise number of calories your body requires to function at complete rest (fueling organs and basic cellular processes). TDEE takes your BMR and multiplies it by an activity factor to actively account for the calories you burn through walking, lifting, cardio, and daily lifestyle movements.
To safely and sustainably lose body fat, you must operate in a caloric deficit. A widely accepted clinical recommendation is to subtract 250 to 500 calories from your calculated TDEE daily. This specific deficit typically yields a safe weight loss trajectory of roughly 0.25 to 0.5 kg (0.5 to 1 lb) per week while helping preserve lean muscle mass.
This tool utilizes the Mifflin-St Jeor formula, widely recognized in clinical nutrition as the most accurate predictive equation available for estimating BMR. However, because metabolism varies individually, you should use your calculated TDEE as a baseline starting point. Track your daily weight and caloric intake for 2–3 weeks, and manually adjust your targets if your weight stalls.
Yes, and it is strictly recommended. As you shed body weight, your body physically requires less overall energy to move and function, meaning your TDEE will naturally decrease over time. Recalculating your TDEE every time you lose 2–3 kilograms (5–7 lbs) ensures you do not hit a weight loss plateau.