Estimated TDEE
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Calories per day to maintain your weight
Your Estimate
Calories that match your goal
BMR
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Calories your body uses at rest
Calorie Deficit
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Around 15% below maintenance
Lean Gain
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Around 10% above maintenance
How It Works
What your TDEE and calorie deficit mean
TDEE in plain English
Your Total Daily Energy Expenditure is the number of calories you likely burn in a day. It combines your resting calorie needs with the energy you use through movement, exercise, and digestion.
What is a calorie deficit?
A calorie deficit means eating fewer calories than your estimated maintenance level. This calculator shows a simple deficit target so you can start with a realistic fat loss goal instead of guessing.
Use the result as a starting point
A calculator gives you an estimate, not a guarantee. Track your body weight and food intake for a couple of weeks, then adjust calories if your real-world progress is faster or slower than expected.
Helpful Detail
TDEE formula, calorie deficit, and calorie targets
This page uses the Mifflin-St Jeor formula, one of the most commonly used methods for estimating basal metabolic rate. After BMR is calculated, it is multiplied by an activity factor to estimate maintenance calories.
For many adults, a practical starting plan looks like this: eat near your TDEE to maintain weight, reduce calories by roughly 15% to create a calorie deficit, or increase calories by roughly 5% to 10% for a lean bulk. Adjust based on your trend over time.
FAQ
Common questions
Is this TDEE calculator accurate?
It is accurate enough to use as a starting estimate, but real calorie needs vary by individual. Your actual maintenance calories may be higher or lower depending on your routine, body composition, and metabolism.
What is the difference between BMR and TDEE?
BMR is the energy your body needs at rest. TDEE is your BMR plus the calories you burn from normal daily activity and exercise.
What is a calorie deficit?
A calorie deficit means eating fewer calories than your estimated maintenance calories. Many people start with a moderate deficit of about 15% below TDEE, then adjust based on progress over time.
How often should I update my calories?
Recalculate when your body weight changes meaningfully, your training routine changes, or your average daily activity shifts.