Calorie Maintenance Calculator (TDEE)
Find out how many calories you need each day to maintain your current weight — plus calorie targets for weight loss and weight gain — based on your activity level.
Not medical advice. This calorie calculator is for general information only and is not medical advice — speak to your GP before starting a new diet or exercise plan.
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Your maintenance calories and weight-loss/gain targets appear here as you type.
How maintenance calories (TDEE) are calculated
Total Daily Energy Expenditure (TDEE) is your maintenance calorie level — the number of calories you'd need to eat each day to keep your weight the same. It starts with your Basal Metabolic Rate (BMR), calculated using the Mifflin-St Jeor equation, then multiplies it by an activity factor: 1.2 for sedentary (little or no exercise), 1.375 for light activity (1–3 days a week), 1.55 for moderate activity (3–5 days a week), 1.725 for active (6–7 days a week), and 1.9 for very active (hard daily exercise plus a physical job). To lose weight, most people aim for a deficit of 250–500 calories a day below maintenance (roughly 0.25–0.5kg a week); to gain weight, a surplus of 300–500 calories a day is typical. These are estimates — individual needs vary, and sustained extreme deficits or surpluses aren't advisable without professional guidance. Speak to your GP or a registered dietitian before starting a new eating plan.