Find your Total Daily Energy Expenditure — the exact calories you burn each day. Get personalized targets for weight loss, muscle gain, and maintenance.
Your Details
years
cm
ft
in
kg
lbs
%
Activity Level
Your TDEE
Total Daily Energy Expenditure
0
calories per day
BMR
0 kcal
Activity Calories
0 kcal
Weekly Burn
0 kcal
Macronutrient Split
40/30/30
Calorie Targets by Goal
Weekly & Monthly Projections
Goal
Daily Calories
Weekly Change
Monthly Change
💡 1 lb of fat ≈ 3,500 kcal. A 500 kcal/day deficit = ~1 lb/week fat loss.
What Is TDEE?
Also searched as: calorie calculator to lose weight | tdee calculator | how many calories should i eat | calorie deficit calculator Optimized for US users with American units and terminology.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day when all activity is accounted for — your basal metabolic rate plus physical activity, digestion (thermic effect of food), and non-exercise activity thermogenesis (NEAT). TDEE is the most important number for body composition — eat at TDEE to maintain weight, below to lose fat, above to gain muscle.
How to Use Your TDEE
For fat loss, create a 300–500 calorie daily deficit below your TDEE. This produces roughly 0.5–1 lb of fat loss per week without excessive muscle loss. For muscle gain, eat 200–300 calories above TDEE. Larger surpluses tend to result in more fat gain than additional muscle growth. For body recomposition (lose fat, gain muscle simultaneously), eat at or very close to TDEE while following a structured resistance training program.
Use the Calorie Calculator above — enter your values and get instant results. This free online tool calculates calorie calculator for weight loss without any download or signup required. Results update in real time as you type.
Use the Calorie Calculator above — enter your values and get instant results. This free online tool calculates tdee calculator female without any download or signup required. Results update in real time as you type.
TDEE is an estimate based on population averages. Individual metabolic rates vary by 15–25% due to genetics, hormones, gut microbiome, and other factors. Treat your calculated TDEE as a starting point, track your weight for 2–3 weeks, and adjust intake based on actual results.
Activity multipliers are population averages and commonly overestimate TDEE. Many people who consider themselves "moderately active" (3-5 workouts/week) are more accurately "lightly active" when total daily movement is factored in. When in doubt, choose a lower activity level and adjust based on real-world results.