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TDEE Calculator

Estimate how many calories you need to maintain your current weight before choosing a loss or gain goal.

Your TDEE is an estimate of how many calories your body uses in a typical day. Knowing that number can make it easier to set a target that actually fits your life.

Your details

Sex
years
lb

Your estimated ranges

Estimated maintenance calories

2,756kcal

Mild deficit range

2,342–2,480kcal

Moderate deficit range

2,067–2,205kcal

Gentle surplus range

2,894–3,031kcal

Ranges show typical daily intake bands (estimates), not prescriptions.

This number is a starting estimate, not a fixed rule. Real needs vary, and your best target is one you can actually live with.

What TDEE means

TDEE stands for total daily energy expenditure. It combines what your body burns at rest with the energy you use through movement and daily life. It is always an estimate—hormones, stress, sleep, and training all nudge the real number up or down.

What you can do with this number

Use maintenance calories as a home base. If you want to lose weight, most people start with a modest deficit. If you want to gain, a gentle surplus is usually easier to sustain than a big jump. You can also take this estimate into the Macro Calculator to think about protein, carbs, and fat in a way that matches your appetite and routine.

FAQs

TDEE is an estimate of how many calories you burn in a day when you add together resting metabolism, digestion, and activity. People use it as a practical starting point for planning—not a perfect daily score to hit.
No. BMR is mostly your baseline at rest. TDEE builds on that by including activity and daily movement. TDEE is usually higher than BMR unless you are very inactive.
Formulas cannot capture muscle mass, genetics, stress, sleep, or how consistent your training really is. If your energy, hunger, and progress do not match the estimate, adjust gradually and track how you feel over a few weeks—not a single day.
Not necessarily. Many people vary intake slightly by day while keeping weekly averages in a sensible range. Consistency over time matters more than matching one number every single day.
Treat TDEE as a hypothesis. If your weight and energy are stable at roughly that intake for several weeks, you are in the right neighborhood. If not, nudge calories up or down in small steps and reassess.

Ready to make this practical?

HeyOakley helps you turn targets into everyday habits—without living in a spreadsheet.

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Use this TDEE maintenance target in HeyOakley

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