TDEE Calculator

Stop guessing. Find out exactly how many calories your body burns every day based on your real activity level.

Gender

Age

Weight (kg)

Height (cm)

Activity Level

Daily Maintenance Calories

2,100

Eat this much to stay at your current weight.

What is TDEE?

I genuinely believe that most people fail their diets because they underestimate their TDEE. Your BMR (Basal Metabolic Rate) is what your body burns just to stay alive if you were in a coma. TDEE is that number plus every step you take, every stair you climb, and every workout you finish.

Cutting vs Bulking: Once you know your maintenance calories (TDEE), you can manipulate them. Want to lose fat? Subtract 500 calories. Want to build muscle? Add 300 calories. Don't go below your BMR, or your metabolism will stage a protest (slow down).

Macro Tips:

Protein: Aim for 1.6g - 2g per kg of body weight.
Fats: Essential for hormones, keep them at 25-30% of total calories.
Carbs: Fill the rest with carbs to fuel your brain and workouts.