Maintenance vs Deficit Calculator
Calculate your TDEE and compare different deficit strategies
AI logs your meals from a photo. Diet & workouts in one app.Get the free appMaintenance vs Deficit Calculator
Calculate your TDEE and compare different deficit strategies
How to read your result
Your TDEE is the number of calories you burn per day, so eating roughly that amount keeps your weight stable. Below it you also get your BMR plus two ready-made targets: a cutting figure about 500 kcal under TDEE for steady fat loss, and a bulking figure about 300 kcal over for lean muscle gain. Recalculate every few weeks, because TDEE drops as you lose weight and rises as you gain.
How to use this TDEE calculator
Select your gender, then enter your age, weight and height — you can switch between metric (kg·cm) and imperial (lb·in) units at any time. Next, pick the activity level that best matches a typical week, from sedentary desk work to very hard daily training. Press calculate and your result appears instantly, with no sign-up required.
The formula and the science behind it
This calculator first computes your BMR with the Mifflin-St Jeor equation (10×weight + 6.25×height − 5×age, +5 for men or −161 for women), published in 1990 and rated the most accurate everyday BMR formula by the American Dietetic Association. That BMR is then multiplied by an activity factor between 1.2 (sedentary) and 1.9 (very active). These multipliers stem from decades of energy-expenditure research and are the standard used by nutrition professionals worldwide.
Limits and practical tips
The biggest source of error is the activity level itself — most people overestimate how much they move, so when in doubt pick the lower option. The formula is also less precise for very muscular, older or pregnant individuals. Treat TDEE as a starting estimate: pair it with our calorie-deficit, macro and protein calculators, log your meals in the CaloNote app, and adjust by 100–200 kcal based on how your weight actually trends over two to three weeks.
Frequently Asked Questions
- What is TDEE?
- TDEE (Total Daily Energy Expenditure) is the total calories you burn per day — your BMR multiplied by an activity factor. It is the baseline for setting a calorie target.
- How many calories should I cut to lose weight?
- A daily deficit of about 500 kcal yields roughly 0.5 kg of fat loss per week. CaloNote compares mild, moderate and aggressive deficits for you.
- Is a 500-calorie deficit safe?
- For most adults a 500 kcal/day deficit is safe and sustainable. Avoid going below 1,200 kcal/day for women or 1,500 for men without medical supervision.