TDEE Calculator
Calculate your Total Daily Energy Expenditure
Calculate TDEEStep 1: Choose Your Goal
Lose Weight
Create a calorie deficit for fat loss
Maintain Weight
Keep your current weight stable
Build Muscle
Create a calorie surplus for gains
Step 2: Enter Your Details
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Understanding Calorie Balance
The Science of Weight Change
Weight change is fundamentally about energy balance - the relationship between calories consumed and calories burned.
Calorie Deficit
Eat less than you burn = Weight loss
Calorie Balance
Eat what you burn = Weight maintenance
Calorie Surplus
Eat more than you burn = Weight gain
Safe Weight Loss Guidelines
- Recommended rate: 0.5-1kg (1-2 lbs) per week
- Maximum safe rate: 1% of body weight per week
- Minimum calories: Women: 1,200/day, Men: 1,500/day
- Avoid: Extreme deficits exceeding 1,000 calories
Factors Affecting Your Calorie Needs
Your daily calorie needs are influenced by:
- Age (metabolism slows ~2% per decade after 20)
- Gender (men typically have higher calorie needs)
- Body composition (muscle burns more calories than fat)
- Activity level and exercise habits
- Genetics and hormonal factors
Frequently Asked Questions
How accurate is this calorie calculator?
Our calculator provides estimates based on scientifically validated formulas. Individual variations can be ±10-20%. Use calculated values as starting points and adjust based on your actual results over 2-3 weeks.
Should I eat back exercise calories?
If you selected an activity level that includes regular exercise, don't eat them back. If you selected sedentary and do occasional exercise, eat back 50-75% of estimated exercise calories.
Why am I not losing weight at recommended calories?
Common reasons include: underestimating portions, not tracking liquid calories, overestimating exercise burn, water retention, or metabolic adaptation. Try more accurate tracking or reduce calories by 100-200.
How often should I recalculate?
Recalculate every 5-10 pounds of weight change or when your activity level significantly changes. Most people should recalculate monthly during active weight loss.
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