Total Daily Energy Expenditure (TDEE)

Eat more than your body needs – you’ll gain weight. Eat less – you’ll lose it. Simple in theory, but there’s nuance to doing it right.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, factoring in everything from breathing and digestion to walking the dog and lifting weights. It’s made up of your BMR (Basal Metabolic Rate) plus all your daily activity.

The calculator below does the maths for you. Just enter your details and get your maintenance calories — no guesswork.

A Few Things to Know First

1. Daily Activity Matters

This isn’t just about gym time. Your steps, your job, how much you’re on your feet — it all counts. Overestimating your activity level is one of the biggest mistakes people make. Be honest with yourself. Sedentary and “moderately active” aren’t that far apart.

2. Exercise Intensity Isn’t Just Showing Up

Training three times a week doesn’t mean your sessions are intense. There’s a difference between doing a few curls and going all-in with intent. Choose your training level wisely — it affects your numbers more than you think.

3. Fat Loss Is a Numbers Game

To lose fat, you need a calorie deficit. That means consuming fewer calories than you burn, moving more, or both. To gain weight, it’s the opposite. But don’t starve yourself or binge — smart adjustments always beat extremes.

4. Build a Base First

Before cutting, spend 2–3 weeks eating at your maintenance level. Let your body adapt. Then reduce calories by around 15–20% depending on your goal. Same principle for gaining — but increase by about 10% instead.

5. Don’t Be a Hero

Going too low with calories will wreck your energy, hormones, and mindset. Your TDEE is what your body needs to function well. Respect it. Don’t play the short game.