Calculate your TDEE. Understand how many calories you burn daily from exercise and lifestyle.
Daily calories to maintain weight
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in 24 hours. It is the sum of:
Your TDEE is your Maintenance Calories.
They are estimates based on population averages. Your personal TDEE might be slightly higher or lower depending on your muscle mass (muscle burns more than fat) and genetic metabolic rate.
Use our calculator to get a starting number, then track your weight for 2 weeks. If you lose weight, your TDEE is higher than calculated. If you gain weight, it's lower.
Now that you have your maintenance number, create a plan.
TDEE calculators provide an estimate based on averages. Your actual TDEE can vary by +/- 10% due to genetics, N.E.A.T. (fidgeting), and hormonal status. Use the result as a starting point and adjust based on your real-world weight changes.
No. Your TDEE is your maintenance level. To lose weight, you must eat *below* your TDEE (typically 500 calories less). To gain muscle, you eat *above* your TDEE.
Most people overestimate their activity. If you work a desk job and lift weights 3 times a week, you are likely 'Lightly Active' or 'Moderately Active', not 'Very Active'.
Are Moe's Nachos a calorie bomb or a protein powerhouse? We break down the nutrition facts for Chicken, Steak, and Veggie Nachos so you can order smarter.
Moe’s Famous Queso is iconic. But what is in it? We analyze the ingredients, calories, and sodium of the most popular cheese dip in fast food.
Every meal comes with free chips. But how many calories are you actually eating? We weigh the basket and reveal the salty truth.
