Use this as a planning estimate
These calculator results are designed to give you a practical starting point. They work best when you adjust from real progress rather than treating one number as exact.
Beginner-friendly tools
TDEE Calculator
Estimate how many calories you may need each day to maintain your current weight using your age, sex, height, weight, and activity level.
Enter your details
Your results will appear here
Enter your details, choose an activity level, and click Calculate TDEE to see your estimated maintenance calories.
What your result means
Your TDEE is your estimated total daily energy expenditure. It is a starting estimate for how many calories you may need to maintain your current weight.
Your BMR is the lower resting part of that estimate. TDEE is higher because it also includes movement and activity.
Why activity level matters
The activity level you choose can change the result a lot. It is better to choose a realistic option than the most ambitious one.
If your actual weight trend does not match the estimate over time, you can adjust from there.
Worked example
Example inputs
- Age: 34
- Sex: Female
- Height: 165 cm
- Weight: 70 kg
- Activity: Moderately active
Example outputs
- Estimated BMR: 1,400 calories/day
- Estimated TDEE: 2,170 calories/day
- Moderate fat-loss example: 1,670 calories/day
This shows how the calculator turns body details and activity level into a maintenance estimate, then gives simple example calorie targets for fat loss.
Common mistakes
- Choosing an activity level that is higher than your real routine.
- Confusing BMR with maintenance calories.
- Treating the result as exact instead of a starting estimate.
Related tools and guides
Use this result for fat lossCalorie Deficit Calculator
Turn your maintenance calories into a practical fat-loss target.
Maintenance Calories Calculator
Use a maintenance-focused page built from the same core logic.
Macro Calculator
Split your calorie target into protein, carbs, and fat.
What Is TDEE?
Read a plain-English explanation of what TDEE means.
Free starter path
Want a simpler beginner route?
Open the Free Fat-Loss Starter Pack for a step-by-step path through calories, macros, protein, hydration, and realistic goal planning.
Disclaimer
This calculator gives a general estimate for educational use and is not medical advice.