Total Daily Energy Expenditure — How Many Calories Do You Need?
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calories / day (TDEE — Maintenance)
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Activity Level Guide
Level
Description
Multiplier
Sedentary
Office work, little to no exercise
1.2
Lightly Active
Light exercise or sports 1–3 days/week
1.375
Moderately Active
Moderate exercise 3–5 days/week
1.55
Very Active
Hard exercise 6–7 days/week
1.725
Extra Active
Physical job + hard training, or 2×/day workouts
1.9
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs each day to maintain your current weight. It includes your Basal Metabolic Rate (BMR) — the energy needed at rest — plus calories burned through physical activity, exercise, and the thermic effect of food.
Knowing your TDEE is the foundation of any diet or fitness plan. Eating below your TDEE creates a calorie deficit (weight loss), while eating above it creates a calorie surplus (muscle or weight gain).
Calorie Goals
Goal
Daily Calories
Expected Rate
Fast weight loss
TDEE − 1000
~1 kg / week
Moderate weight loss
TDEE − 500
~0.5 kg / week
Maintain weight
TDEE
No change
Lean bulk (muscle gain)
TDEE + 250
Slow, clean gain
Mass gain
TDEE + 500
~0.5 kg / week
Frequently Asked Questions — TDEE
► What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns daily — including your resting metabolic rate, physical activity, and the energy used to digest food. It is your maintenance calorie level: eating exactly this amount will keep your weight stable.
► How is TDEE calculated?
TDEE = BMR × Activity Multiplier. This calculator uses the Mifflin-St Jeor formula for BMR (considered the most accurate), then multiplies by your activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active).
► How many calories should I eat to lose weight?
To lose ~0.5 kg (1 lb) per week, eat 500 calories below your TDEE. To lose 1 kg per week, eat 1000 calories below your TDEE. However, never eat below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision.
► Why does my TDEE change over time?
Your TDEE decreases as you lose weight (your body needs fewer calories to maintain a lower mass), and it also decreases slightly with age. Recalculate your TDEE every 4–8 weeks or after losing more than 5 kg to stay on track.