TDEE Calculator
Estimate total daily energy expenditure from your body stats and activity level so calorie targets stay realistic.
Why this calculator is useful
TDEE is one of the most useful numbers in nutrition planning because it anchors your intake to actual daily demand.
When you know maintenance, calorie deficit and surplus decisions become clearer and less emotional.
This is especially helpful if you want a stable target that fits busy weeks, workouts, and travel without constant guesswork.
Try it now
TDEE Calculator
How many calories do I actually burn in a day?
These calculators provide practical estimates, not medical advice. Use them as a starting point, then adjust based on how you feel, your routine, and your goals.
How the calculation works
The calculator uses the Mifflin-St Jeor equation to estimate BMR, then multiplies by an activity factor.
That gives you a practical maintenance estimate, which is usually the best starting point for fat loss, maintenance, or lean gain.
Practical tips
- Use your real activity level, not the one you wish you had.
- Recheck every few months or after a big routine change.
- Pair TDEE with a food log for 1 to 2 weeks before making cuts.
- Treat maintenance as a range, not a single magic number.
Recommended next step
Use the result for a few days, notice what feels hard, and make one small adjustment. That keeps the plan useful instead of turning it into another task you have to manage.
Track the result with FunnMedia
Calory: Calory fits this workflow. WaterMinder: WaterMinder fits this workflow. FitnessView: FitnessView fits this workflow.
Related pages
FAQ
How do I start with tdee calculator without overcomplicating it?
Start with one or two behaviors you can repeat daily, track them consistently, and review weekly. Consistency beats complexity.
Which FunnMedia app is best for tdee calculator?
Calory is the most direct fit, and it pairs well with other FunnMedia apps if you want a fuller picture.
How long does it take to see progress?
Most people notice meaningful progress within 2 to 6 weeks when they track consistently and keep the plan realistic.
Do I need to track everything?
No. Track the minimum that drives your next decision, then expand only if it helps.