TDEE Calculator
Estimate daily calorie needs based on body stats, sex, and activity level, then adjust the result for your current goal.
Estimate maintenance calories
Use basic body stats plus activity level to estimate maintenance calories, then adjust that number for your current goal.
Goal
Result
BMR
Maintenance calories
Goal-based target
Use the target as a starting point. If body weight, recovery, or performance moves the wrong way for two to three weeks, adjust intake rather than assuming the first estimate is perfect.
Why this tool helps
TDEE stands for total daily energy expenditure. It combines resting calorie needs with everyday activity, training, and movement so you can plan intake more realistically.
Best use cases
Maintenance calorie planning
Fat-loss calorie targets
Lean bulk or muscle-gain planning
How to use it
Step 1
Enter age, sex, height, and weight.
Step 2
Choose your current activity level.
Step 3
Select a goal to see maintenance and adjusted calorie targets.
Planning note
Use the result as a starting number, not a final prescription. Real-world adjustments still depend on performance, recovery, appetite, schedule, and consistency over time.
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