TDEE Calculator — Maintenance Calories
Enter your stats and activity level to get your TDEE — your Total Daily Energy Expenditure, the number of calories that keeps your weight exactly where it is — plus calorie targets for every common goal.
Calculate your TDEE
Your TDEE and calorie targets
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns over 24 hours, accounting for everything: keeping organs running, digesting food, walking, and exercise. It is the single most important number for body composition because it tells you exactly how many calories produce no weight change. Eat below it and you lose weight; eat above it and you gain.
The number most people call “maintenance calories” is their TDEE.
How TDEE is calculated
The calculator uses a two-step process: first it estimates your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation, then multiplies by an activity factor.
Step 1 — BMR (Mifflin–St Jeor)
- Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Mifflin–St Jeor is the most widely validated BMR equation and outperforms older formulas (Harris–Benedict, Katch–McArdle) for accuracy across a broad range of body types.
Step 2 — Activity multiplier
- Sedentary (desk job, no exercise): ×1.2
- Lightly active (1–3 workouts/week): ×1.375
- Moderately active (3–5 workouts/week): ×1.55
- Active (6–7 workouts/week): ×1.725
- Very active (intense daily training + physical job): ×1.9
The most common mistake is choosing “active” when the reality is “moderately active.” If your weight is not moving as you expect after two weeks, try the next level down.
How to use your TDEE
Your TDEE is a starting estimate, not a precise measurement. Different people with the same stats can have TDEEs that differ by 200–300 kcal due to non-exercise activity thermogenesis (NEAT) — all the unconscious movement throughout the day. Use your calculated TDEE as a starting point, then calibrate from your real weight trend:
- Weigh yourself each morning after using the bathroom, before eating. Average 7 days.
- After 2–3 weeks, compare your weight average to your starting average.
- If weight is not moving in the expected direction, adjust your calorie intake by 150 kcal and repeat.
This loop is more accurate than any formula because it uses your actual metabolic data. See our full guide on how many calories to eat to lose weight in India for the complete picture including deficit sizing and protein targets.
Why protein matters at every calorie level
Whether you are in a deficit, at maintenance, or in a surplus, protein intake determines how much of the weight change is fat vs muscle. Aim for 1.6–2.4 g/kg bodyweight regardless of goal. Indian protein staples — dal, paneer, curd, chicken, eggs, and soya — make this achievable. For gram-by-gram sources see our high-protein Indian foods guide. If you want your macro split (protein, carbs, fat) calculated alongside your calories, use the macro calculator.
Let NYUS track your TDEE in real time — free
NYUS calculates your TDEE from your profile, sets your calorie and macro targets, and recalibrates them automatically as your weight changes — so you never have to manually recalculate. Log meals from 1,000+ Indian foods with a single tap.
Get NYUS on Google PlayFrequently asked questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs running, breathe, and maintain body temperature. TDEE (Total Daily Energy Expenditure) is your actual daily burn including all movement and exercise, calculated as BMR multiplied by an activity factor. You set your weight goal off TDEE, not BMR.
How accurate is a TDEE calculator?
The Mifflin–St Jeor equation used here is the most validated BMR formula for most adults and is accurate within about 10% for the majority of people. The bigger source of error is self-reported activity level — most people overestimate how active they are. If your weight is not moving as expected after 2–3 weeks, adjust your calorie target by 100–150 kcal rather than recalculating from scratch.
Should I eat exactly at my TDEE to maintain weight?
Eating at your calculated TDEE should maintain your weight over time, but TDEE is an estimate. Start there, track your weight trend over 2–3 weeks (daily weigh-ins averaged weekly), and adjust by 100–150 kcal if you are consistently gaining or losing. Your true maintenance calories become clear from your actual weight data.