What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR — the energy your body needs at complete rest) with the extra calories burned through daily activity and exercise. TDEE is the number most people actually want when they say they're looking for their "calorie needs."
The calculator starts from your BMR (based on age, sex, height, and weight) and multiplies it by an activity factor that reflects how active you are day to day, from sedentary to very active.
How to use your TDEE number
TDEE is the baseline for setting a nutrition goal: eating around your TDEE maintains your current weight, eating below it creates the calorie deficit needed for weight loss, and eating above it supports weight gain or muscle building. A common, sustainable starting point is a 250–500 calorie deficit per day for gradual fat loss, but the right target depends on your goals and should ideally be discussed with a healthcare provider or dietitian for anything beyond general guidance.