TDEE / Calorie Calculator
Daily calorie targets to maintain, lose or gain weight.
Loading calculator…
About this calculator
Total Daily Energy Expenditure is what you burn across a normal day including workouts. Eat near TDEE to hold weight; a persistent 550-kcal gap trims roughly half a kilo weekly.
Activity multipliers are blunt. When in doubt pick lower and let real-world weigh-ins recalibrate: adjust ±200 kcal per stalled fortnight.
Formula
TDEE = BMR × activity factor (1.2 → 1.9); weekly change ≈ daily deficit × 7 ÷ 7700 kg.
Health metrics are informational estimates and are not a medical diagnosis.
How to use the TDEE / Calorie Calculator
- Enter stats honestly — aspirational heights help nobody.
- Choose the activity level matching an average week, not your best week.
- Track weight for 2 weeks against the target to validate the estimate.
Frequently Asked Questions
Why am I not losing despite eating 'at deficit'?
Common causes: under-reported intake (oils, sauces), over-estimated activity, water retention masking fat loss. Weigh food for one honest week.
Do macros matter as much as calories?
For weight change, calories dominate. For body composition and satiety, protein (1.6–2.2 g/kg) and fibre matter greatly.