What Happens to Your Metabolism When You Stay in a Calorie Deficit for Months?
Learn how changing body weight and longer dieting phases can affect estimated energy needs and progress.
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TDEE Calculator
Estimate how many calories your body uses each day from your current stats and typical activity.
Estimate your daily energy
Tell us what your day looks like
Use your current stats and activity level to estimate how many calories you burn each day.
Your Estimated TDEE
calories/day
Estimated calories needed each day to maintain your current weight at the selected activity level.
BMR estimate
Activity
Current weight
Understanding your estimate
Use consistent body-weight and intake trends over several weeks to calibrate this estimate to your real-world maintenance needs.
Recommended reading
These estimates are educational planning tools, not individualized medical or nutrition advice. Actual needs and weight change vary.
Product education
Use TDEE as a starting estimate.
Total daily energy expenditure estimates the calories your body uses across resting needs, digestion, movement, and training. It is a planning baseline rather than a precise measurement.
Turn the estimate into a useful target.
Maintenance aims near estimated TDEE. Fat-loss and weight-gain targets adjust that estimate gradually, while the Goal Plan shows how calorie and macro targets relate to the direction you choose.
Calibrate with real-world trends.
Track consistent body-weight averages and intake for several weeks. Recalculate when your weight, activity, or goal changes, and adjust cautiously when observed trends differ from the estimate.
Keep learning
Understand your result.
Go deeper on the ideas behind your daily targets.