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 to 3 days a week), 1.55 for moderate activity (3 to 5 days a week), 1.725 for active (6 to 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 to 500 calories a day below maintenance (roughly 0.25 to 0.5kg a week); to gain weight, a surplus of 300 to 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.