Oceans of Renewal

TDEE Calculator

Estimate how many calories your body uses each day based on your measurements and activity level, then explore calorie targets for losing, maintaining, or gaining weight.

Choose your measurement system

Select the units you normally use.

Enter your basic information

These values are used to estimate resting energy needs.

Sex used for calculation

Age

years

Enter your height and weight

Use your current measurements.

Height

Additional inches

Weight

Select your activity level

Choose the option closest to your typical activity.

CALCULATED RESULT

Estimated Daily Energy Expenditure

Estimated maintenance calories

— cal/day

Enter your information and calculate your TDEE to see your estimated daily energy needs.

Estimated BMR

— calories/day at rest

Activity Multiplier

1.20× selected activity

To Lose Weight

Compare several calorie-deficit reference levels.

Your maintenance calories (TDEE): —

To Maintain Your Weight

Estimated Maintenance Calories

—

calories per day

To Gain Weight

Compare calorie-surplus reference levels.

Your maintenance calories (TDEE): —

How This Works

TDEE estimates the amount of energy your body uses in a typical day. Eating above or below that estimate changes your overall calorie balance over time.

Tips for Using Your Estimate

Treat the result as an estimate rather than an exact target.
Track changes consistently over time.
Recalculate when your weight or activity changes significantly.
Discuss individualized nutrition goals with a qualified professional.

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Educational calculator only. TDEE and BMR calculations are estimates and may differ from actual energy needs. The calorie levels shown above are mathematical comparisons based on the estimated TDEE and are not individualized dietary or medical recommendations. Health conditions, medications, pregnancy, body composition, metabolism, and other factors may affect calorie needs.