Calorie / TDEE Calculator
Maintenance Calories (TDEE)
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Weight loss
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Maintain
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Weight gain
What TDEE means
TDEE (Total Daily Energy Expenditure) is the estimated number of calories your body burns in a day, including your activity level. This calculator uses the Mifflin-St Jeor equation, widely considered one of the more accurate formulas for estimating calorie needs.
Eating around your maintenance number keeps your weight roughly stable. A deficit (eating less than TDEE) leads to weight loss over time, while a surplus (eating more) leads to weight gain.
A note on accuracy
This is an estimate, not an exact number — actual calorie needs vary by individual metabolism, body composition, and other factors. Use this as a starting point and adjust based on your real-world results over a few weeks.