TDEE Calculator - Accurate Maintenance & BMR Counter
Discover your precise daily calorie needs for muscle gain, fat loss, or maintenance.
⚠️ Understanding Your Results
Calculators provide a scientific estimate based on population averages. Your unique metabolism, hormone profile, and body composition may vary this number by up to 10%.
💡 Use this estimate as your nutritional baseline. Monitor your weight trend for 2-3 weeks and adjust your daily intake by 200-300 calories if needed.
Activity Level Guide
Most people overestimate their activity. Select the level that strongly matches your consistent weekly routine. When in doubt, choose the lower level.
- •Sedentary: Desk job, little to no intentional exercise.
- •Lightly Active: Light exercise or sports 1-3 days/week.
- •Moderately Active: Moderate intensity sports or exercise 3-5 days/week.
- •Very Active: Hard exercise or sports 6-7 days/week.
- •Athlete / Extra Active: Very hard exercise 2x/day or physical job + training.