Nutrition tool
TDEE Calculator
Estimate the daily energy needed to maintain your weight, then use the result as a starting point for building, cutting, or performance nutrition.
Understanding your TDEE
Total Daily Energy Expenditure (TDEE) estimates how many calories you burn in a full day, from breathing to training. It starts from your Basal Metabolic Rate—the energy your body uses at complete rest—and scales it up by how active you are.
How to use it
- 1Enter your height, weight, age and gender.
- 2Pick the activity level that matches a typical week for you.
- 3Select Calculate to see your BMR and TDEE in calories per day.
- 4Use your TDEE as the maintenance baseline for your nutrition plan.
How it helps your fitness
TDEE turns a vague goal into a concrete calorie target: subtract a little to lose fat, add a little to build muscle, or match it to hold your weight. It is the single most useful number for planning nutrition around training.
What the numbers mean
- BMR
- Basal Metabolic Rate—the calories you would burn resting for 24 hours.
- TDEE
- Your BMR multiplied by an activity factor; the calories to roughly maintain your current weight.
- Calorie deficit
- Eating below your TDEE (about 300–500 kcal) drives gradual fat loss.
- Calorie surplus
- Eating a little above your TDEE supports muscle gain.
Keep in mind
Every formula is an estimate and cannot know your exact metabolism or how accurately you track food. Follow the number for two to three weeks, watch your average weight and performance, then adjust in small steps.