TDEE Calculator
Find your maintenance calories and a realistic daily target.
How to use this:
- Pick the most honest activity level (most people overestimate).
- Use the target for 14–21 days, then adjust based on the scale trend.
- If you don’t lose/gain as expected, tweak by ±150 kcal.
Your details
Enter what you know. Units work both ways.
Current: Maintain
Your numbers
This is a starting point — your real-world trend is what matters.
Fill in age, height, and weight to see your numbers.
Where your calories go
BMR + activity + TEF (thermic effect of food). TEF is estimated at ~10%.
Enter your details to see the breakdown.
Get updates
We’re adding macros, weight timelines, and more tools.