Start with the estimate
Use the maintenance result as a baseline rather than treating one calculation as a fixed daily requirement.
Your daily energy estimate
Calculate Your Total Daily Energy Expenditure
TDEE estimates how many calories you use across a normal day. Enter your measurements, choose the activity level that best represents a typical week, and use the result as a starting point.
TDEE Calculator
Enter Your Details
All fields are required. Choose the units you use, then enter values within the ranges shown.
Use the result properly
Turn the Estimate Into a Useful Calorie Target
Track a consistent trend
Record food intake and compare seven-day average body weight across two to three consistent weeks.
Adjust gradually
Make a small calorie adjustment when the repeated trend differs from your intended rate of change.