BMR vs TDEE
BMR estimates baseline energy needs at rest. TDEE adds daily movement and training, making it more useful for meal planning.
All calculators
Nutrition
TDEE Calculator
TDEE estimates how many calories you burn per day after combining your basal metabolic rate with normal activity and training.
Live Preview
Your Daily Energy Target
Your estimated maintenance intake is 2,724 kcal per day.
BMR
1,758 kcal
Estimated resting calorie burn
Maintenance Calories
2,724 kcal
Fat Loss Calories
2,224 kcal
Approx. 500 kcal deficit
Muscle Gain Calories
3,024 kcal
Controlled surplus
Result Breakdown
Fat Loss2,224 kcal
Maintenance2,724 kcal
Muscle Gain3,024 kcal
Track intake and body weight for 2 to 3 weeks, then adjust calories based on trend data.
Using Maintenance Calories
Maintenance calories help you create a precise deficit for fat loss or a controlled surplus for lean muscle gain.
TDEE Calculator FAQ
How does TDEE work?
TDEE starts with BMR, then multiplies it by an activity factor. The result is your estimated daily maintenance calorie target.
What calorie target should I use for fat loss?
Many people start with 300 to 500 calories below TDEE, then adjust based on weekly scale trends and gym performance.
How often should I recalculate TDEE?
Recalculate every 4 to 6 weeks, or after a meaningful weight change, training change, or change in daily activity.