Calculate your Total Daily Energy Expenditure — the calories needed to maintain, lose or gain weight — with activity level multipliers and macro targets.
Enter your figures and click Calculate to see your results.
Enter your gender, age, weight, height and activity level — TDEE is calculated with maintain, lose and gain calorie targets.
Press the Calculate button. Results appear instantly using standard clinical and scientific formulas.
Results are displayed with all key values clearly labelled. Use the Copy button to grab your results or Download to save a text file. For health decisions, always consult a healthcare professional.
Total Daily Energy Expenditure (TDEE) is the total calories your body burns per day — BMR plus all physical activity. TDEE = BMR × Activity Level multiplier: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9. It is the number of calories needed to maintain your current weight.
Eat below TDEE to create a calorie deficit. A deficit of 500 kcal/day leads to approximately 0.5 kg fat loss per week. A 1,000 kcal deficit leads to ~1 kg/week. Most experts recommend not exceeding a 1,000 kcal daily deficit to minimise muscle loss and avoid metabolic adaptation. Recalculate TDEE every 4–6 weeks as weight changes.
Eat slightly above TDEE in a "lean bulk" — typically 200–300 kcal surplus per day — combined with progressive resistance training. A larger surplus leads to more fat gain alongside muscle. Patience is key: natural muscle gain is slow (0.5–1 kg/month at best for most people), but a small surplus minimises fat accumulation.
As you lose weight, your body is smaller and requires fewer calories, so TDEE decreases. Your body also adapts metabolically (adaptive thermogenesis), reducing BMR slightly below what formulas predict. This is normal — recalculate TDEE with your new weight every 4–6 weeks and adjust intake accordingly.
TDEE calculators give estimates, not precise measurements. The biggest error source is activity level — most people overestimate how active they are. Use the calculated TDEE as a starting point, track your weight for 2–3 weeks and adjust calorie intake based on real results (gaining = eat less; losing faster than planned = eat more).
