TDEE Calculator
Estimate how many calories your body burns each day based on your age, sex, height, weight, and activity level. Use your TDEE to build a weight loss or maintenance plan.
TDEE is an estimate and can vary day to day.
Very low calorie targets should be reviewed with a healthcare provider.
Your TDEE
To maintain current weight
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cal/day
Energy intake adjustment
To lose 1 pound per week
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cal/day
Your BMI and health goals can change whether weight loss is appropriate. Consider speaking with a clinician before making major changes.
Overview
Understanding your TDEE
< 1,500 cal
Low intake
Eating significantly below your TDEE can lead to rapid weight loss but may also cause muscle loss and nutritional deficiencies. A clinician can help you find a safe target.
TDEE
Maintenance
Eating at your TDEE keeps your weight stable. This is a useful baseline to understand before making any changes to your diet or activity level.
> TDEE
Surplus
A calorie surplus supports muscle growth when combined with resistance training. The size of the surplus determines how quickly you gain weight.
What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day, including resting metabolism, physical activity, and digestion. It's a practical baseline for managing weight.
How accurate is this estimate?
TDEE formulas provide a useful estimate but vary based on individual factors like muscle mass, hormones, and genetics. Use it as a starting point and adjust based on real-world results over a few weeks.
How do I use my TDEE for weight loss?
To lose weight, eat below your TDEE. A 500-calorie daily deficit typically leads to around 0.5 kg of weight loss per week. DarDoc's weight management program can build a personalised deficit plan with clinical support.
TDEE estimates are for informational purposes only and should not replace guidance from a qualified healthcare or nutrition professional.