TDEE Calculator
Find your daily maintenance calories to kickstart your fitness goals.
Your results will appear here
Enter your details to calculate your TDEE.
The Starting Point for Your Nutrition goals
Your Total Daily Energy Expenditure (TDEE) is the most crucial number in nutrition planning. It tells you how many calories your body burns each day, providing the baseline you need to set effective goals for weight loss, muscle gain, or maintenance.
How to Use the TDEE Calculator
Enter Your Stats
Input your age, gender, height, and weight.
Select Activity Level
Choose the option that best reflects your weekly exercise.
Get Your TDEE
See your estimated daily maintenance calories.
Plan Your Intake
Use this number to plan a calorie deficit or surplus.
Common Use Cases for a TDEE Calculator
Establish your maintenance calories to accurately set a sustainable calorie deficit.
Determine the calorie surplus needed to fuel muscle growth without excessive fat gain.
Create a precise meal plan by knowing exactly how many calories your body needs each day.
Understand the energy demands of your training schedule and eat to support your performance.