TDEE Calculator
Total daily energy expenditure across every goal.
This is a general estimate, not medical advice. Consult a healthcare provider before starting any significant diet change.
BMR (resting)
1,749 kcal
TDEE (maintenance)
2,711 kcal
Calories by goal
For informational and educational purposes only — not medical advice, and not a substitute for consulting a qualified professional about your specific situation. TrueMeasureKit is not liable for decisions made based on these results. See our Terms of Service.
Using your TDEE
TDEE is your maintenance calorie level — eat this much and your weight should stay roughly stable over time. Every goal above adjusts from that baseline using the standard rule that one kilogram of body fat is worth about 7,700 kcal. Faster rates of change (aggressive loss or gain) are harder to sustain and more likely to affect energy levels and muscle mass, so most people do best starting with a mild or moderate target and adjusting based on real-world results after 2–3 weeks.
Frequently asked questions
What is TDEE made up of?
Total Daily Energy Expenditure is your BMR (calories burned at rest) plus calories burned through daily activity, exercise, and digesting food (the thermic effect of food) — it's the full picture of what you burn in a day.
How accurate is an activity-level multiplier?
It's an estimate, not a measurement — actual energy expenditure varies by individual metabolism and how accurately you self-assess your activity level. Treat the result as a starting point and adjust based on your real-world weight trend over a few weeks.