Calculate your TDEE (daily calories).
Enter gender, age, height, weight, and activity to get daily calories to maintain, lose, or gain weight.
Daily calories
- Maintain weight — kcal/day
Warning
- Lose weight — kcal/day
Warning
- Gain weight — kcal/day
Warning
Note
Base metabolic rate
Macros
Moderate split: protein / fat / carbs, 30/35/35.
Other splits
| Split | Protein | Fat | Carbs |
|---|
BMI & healthy weight
Healthy range is BMI 18.5-24.9 for the entered height. High muscle mass raises BMI.
Warning
BMI classes
| Class | BMI |
|---|
Maintenance calories at each activity level
Lose and gain targets are the selected level's maintenance minus or plus 500 kcal. This table does not redraw that gap on every row.
| Level | kcal/day |
|---|
Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day based on your basal metabolic rate and chosen daily activity level.
How do I choose the right activity level?
Select the option that best describes your typical weekly routine:
- Sedentary (Mostly Sitting)
- Desk work with little to no exercise.
- Lightly Active
- Light exercise or sports 1-2 days per week.
- Moderately Active
- Moderate exercise or sports 3-5 days per week.
- Very Active
- Hard exercise or intense sports 6-7 days per week.
- Extra Active / Athlete
- Professional training or heavy physical labor twice a day.
What does the 500 kcal adjustment mean?
- Weight Loss
- Set to 500 kcal below your maintenance intake.
- Weight Gain
- Set to 500 kcal above your maintenance intake.
A daily deficit or surplus of 500 kcal is conventionally estimated to result in a weight change of approximately 0.45 kg (1 lb) per week. Please note that individual metabolic responses vary, so this is a general baseline rather than a guaranteed personal outcome.
How accurate are these results?
Calculated values are generally accurate within ±10% when activity levels are reported accurately. Because individual metabolisms differ, you should track your weight over a few weeks and adjust your calorie intake based on your actual results.
Who is this calculator intended for?
The calculation formulas used by tdeetarget (such as the Mifflin-St Jeor equation) were developed specifically for adults aged 18 and older.
What if my weight isn't changing?
If your weight remains unchanged after 3 to 4 weeks at your calculated calorie target:
- Ensure your tracking is precise and consistent.
- Consider slightly lowering your daily calorie target (for weight loss) or raising it (for weight gain).
Short weight-loss plateaus due to fluid retention or hormonal shifts are common. Remember that all content provided by tdeetarget is for general informational purposes only and is not medical advice.