TDEE Calculator (kJ and Cal)

Total Daily Energy Expenditure is your maintenance level: eat this much and your weight stays steady.

How to use your TDEE

To lose weight, eat below your TDEE. A daily gap of about 2,300 kJ (550 Cal) leads to roughly 0.5 kg lost per week. Our calorie deficit calculator does this for you, with safety limits and a goal date.

Choosing an activity level

Be honest and err on the lower side. Most people with desk jobs who exercise a few times a week are "lightly active". Overestimating activity is the most common reason people stall.