TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a whole day, including movement. Eat this to stay the same weight, less to lose.
Start a weight-loss programThis calculator is for information only and is not medical advice. Results are estimates. Talk to a provider before changing how you eat or starting any medication.
Maintain your current weight
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cal daily
Lose one pound per week
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cal daily
What is TDEE?
TDEE is your BMR (calories at rest) multiplied by how active you are, plus the small amount of energy used to digest food. It is the most useful single number for planning weight loss because it is what you actually burn.
How TDEE relates to weight
Eat about your TDEE and your weight holds. Eat 500 fewer calories a day and you lose about one pound a week. Eat 1,000 fewer and you lose about two, which is the most we recommend without a provider watching.
How to increase TDEE
Walk more, lift weights, and keep your protein up. Every extra pound of muscle burns more calories all day. On a GLP-1 program, pairing the medication with strength training is what keeps the weight off after you stop.
TDEE vs BMI
BMI tells you where your weight sits. TDEE tells you what to do about it. Use both: BMI to see if a program fits, TDEE to set your daily calories.