What is a TDEE calculator?

A TDEE calculator estimates how many calories your body burns each day, helping determine daily calorie needs for weight loss, maintenance, or muscle gain.

How many calories should I eat to lose weight based on my TDEE?

To lose weight based on your TDEE, most people reduce their calorie intake by 20–25%. For example, if your TDEE is 2,000 calories per day, a moderate deficit would be about 1,500–1,600 calories daily. This approach supports fat loss while helping maintain metabolism and muscle mass.

How accurate is a TDEE calculator?

A TDEE calculator provides a research-based estimate using formulas like the Mifflin-St Jeor equation and activity multipliers. While not exact, it becomes more accurate when you track weight changes and adjust calorie intake over 2–4 weeks.

How often should I update my TDEE?

You should recalculate your TDEE every 4–8 weeks or after a 5–10 pound weight change. As body weight, muscle mass, and activity levels shift, your daily calorie needs also change.