Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

Your TDEE is the number of calories your body needs to maintain its current weight. This is your "maintenance calories."

To lose weight: Consume slightly fewer calories than your TDEE (a deficit of 300-500 kcal is common).
To gain weight: Consume slightly more calories than your TDEE (a surplus of 300-500 kcal is common).

This TDEE calculator provides an estimate and should not be a substitute for professional medical advice. For personalized nutrition and health guidance, please consult a qualified healthcare provider or a registered dietitian.

TDEE Calculator