Question 1

What is TDEE?

Accepted Answer

TDEE stands for total daily energy expenditure — the total calories you burn in 24 hours, combining your resting metabolism, daily movement, exercise and digestion. It's your maintenance calorie level.

Question 2

How accurate is a TDEE calculator?

Accepted Answer

It's an educated estimate, typically within about 10% for most people. Formulas can't see your genetics or exact muscle mass. Use the result as a starting point, track your weight for two to three weeks, and adjust by 100–200 kcal if the trend doesn't match your goal.

Question 3

Should I eat my TDEE to lose weight?

Accepted Answer

No — your TDEE is the amount at which your weight stays the same. To lose weight, eat below it. A deficit of 300–500 kcal a day is enough for steady, sustainable loss for most people.

Question 4

What's the difference between TDEE and BMR?

Accepted Answer

BMR (basal metabolic rate) is what you burn at complete rest — roughly 60–70% of the total for most people. TDEE is BMR plus everything else: walking, fidgeting, exercise and digesting food. Eat based on TDEE, not BMR.

Question 5

Why is my TDEE lower than my friend's?

Accepted Answer

Body weight, muscle mass, age, sex and daily movement all shift the number. More total mass and more muscle both raise it; age gradually lowers it. Comparing numbers is pointless — your TDEE only has to be right for you.

Question 6

How often should I recalculate my TDEE?

Accepted Answer

Every 4–6 weeks while actively losing, or whenever your weight changes by about 5 kg / 11 lb / most of a stone. Your TDEE falls as you get lighter, so an old number slowly erodes your deficit.

Question 7

Does TDEE change if I start exercising?

Accepted Answer

Yes — exercise is part of the calculation. If your routine genuinely changes for more than a week or two, recalculate with the new activity level. Be honest: one gym visit doesn't make a "moderately active" week.

Question 8

Can I use this calculator in stone?

Accepted Answer

Yes. Enter your weight in kilograms, pounds, or stone and pounds — the calculator handles all three, and your results show in whichever units you prefer.

TDEE Calculator — How Many Calories Do You Burn a Day?

Find your daily number.

Your BMR

Your macros

Get your numbers + the 4-week starter cheat-sheet as a PDF.