TDEE is the full number of calories you burn in a day — resting metabolism plus movement and exercise. It is your maintenance intake.
How it works
- Provide your basic physical metrics (age, height, weight).
- Select an activity level that accurately represents your daily life.
- Review your TDEE, indicating your daily calorie maintenance baseline.
Frequently asked questions
Which activity level should I pick?
Most people overestimate. If you have a desk job and train 3–4 times a week, "moderate" is usually right.
How accurate is TDEE?
Within ~10% for most people. Track weight over 2–3 weeks and adjust the number based on real results.
Does TDEE change?
Yes — it falls as you lose weight and rises with muscle gain or more activity. Recalculate after every ~5 kg change.