TDEE Calculator: Daily Calories to Lose, Maintain or Gain Weight

Total daily energy expenditure

Prepared by the Nutricity editorial teamLast updated:

Your TDEE is the number of calories you burn in a day: your basal metabolic rate multiplied by an activity factor. Enter your details to see your BMR, your maintenance calories and a target for losing (−15%), maintaining or gaining (+10%) weight.

Calculator

How TDEE is calculated

TDEE (Total Daily Energy Expenditure) is your basal metabolic rate (BMR) multiplied by an activity factor:

TDEE = BMR × activity factor

You can choose the BMR formula (Mifflin-St Jeor, default, or Harris-Benedict). The activity factors used are: sedentary 1.2; light 1.375; moderate 1.55; intense 1.725; very intense 1.9. The goal then applies an adjustment (lose −15%, maintain, gain +10%).

How to interpret the result

The calculator shows three values in kcal/day: your basal metabolic rate, your TDEE (maintenance) and your target calories for the chosen goal.

  • To maintain weight: eat around your TDEE.
  • To lose weight: a moderate deficit (here −15%; typically −15/20%).
  • To gain muscle: a moderate surplus (here +10%; typically +10/15%).

Why it matters

Knowing your TDEE is the basis for setting nutrition consistent with your goal (losing, maintaining or gaining). It is one of the most searched calculations among people following a diet or training plan.

From your needs you can move on to the macronutrient split; for basal metabolic rate alone see the guide to BMR formulas.

What to enter

  • Sex, age, weight (kg) and height (cm) for the basal metabolic rate.
  • Activity level: choose the band that truly reflects your lifestyle (training + daily activity).
  • Goal: lose, maintain or gain weight.

What to do about your result

Use the target calories as a starting point and adjust by tracking your weight over time: if it does not change as expected, change calories gradually.

When to see a professional: for strongly hypocaloric diets, major goals or medical conditions, work with a doctor or dietitian.

Limitations

  • The activity factor is an estimate and is easy to overestimate.
  • Actual TDEE varies with body composition and metabolic adaptation.
  • It is an informational estimate, not a dietary prescription.

Related tools

MifflinBasal metabolic rate calculation in case of heavy obesity
Calorie Deficit / SurplusWeight loss or gain calorie target, built on TDEE
Macronutrient CalculatorSplit your calories into protein, carbs and fat

For nutrition professionals: from energy requirement to your client's plan

A number is only the starting point. With Nutricity Pro you enrol each client on a diet protocol that adapts as their weight responds, and they follow it from their own app while you keep everything in one console.

Discover Nutricity Pro

Frequently asked questions

What is a TDEE calculator and what does it tell me?
TDEE (total daily energy expenditure) is the energy you burn in a day. The calculator estimates your BMR with Mifflin-St Jeor or Harris-Benedict, multiplies it by an activity factor and returns three values in kcal/day: your BMR, your TDEE (maintenance calories) and a target for your goal.
What are the TDEE activity multipliers?
TDEE = BMR × activity factor. The factors used are: sedentary 1.2, light 1.375, moderate 1.55, intense 1.725 and very intense 1.9. Pick the band that matches your real week, training included; when in doubt, choose the lower one.
How do I use my TDEE result?
Eat around your TDEE to maintain your weight. The calculator applies −15% for losing and +10% for gaining weight. Treat the target as a starting point: track your weight for a few weeks and adjust calories gradually. It is an estimate, not a dietary prescription.
What is the difference between BMR and TDEE?
BMR is the energy used at rest; TDEE is your total daily expenditure — BMR multiplied by your physical activity level.
Which activity factor should I choose?
Choose the band that reflects your real lifestyle, counting both training and daily activity. Many people overestimate it: when in doubt, pick the lower band.
How many calories to lose weight?
A deficit of 15–20% below TDEE is a common starting point. This calculator uses −15% as a moderate default, to be personalised.
Is TDEE an exact value?
No, it is an estimate. Use it as an initial reference and adjust it by watching your weight trend over time.

Sources

  1. Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
  2. FAO/WHO/UNU Expert Consultation. Human energy requirements. Rome: FAO; 2004.
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