What is TDEE?
TDEE is an estimate of all the calories you use in a day, including normal movement and exercise.
TDEE Calculator
Why it helps
It helps you choose a practical calorie target for losing, maintaining, or gaining weight.
Your TDEE (maintenance)
– kcal/day
Eat this to stay the same weight. Adjust up or down for your goal ↓
Calories for your goal
Lose
–
−0.5 kg/wk
Maintain
–
kcal/day
Build muscle
–
+300 kcal
How this result was calculated
TDEE multiplies your estimated BMR by the activity level you select.
Numbers are a starting point.
Gram Fit turns them into a plan that adapts every week. Log meals in seconds and get AI coaching toward your goal.
These calculators give general estimates for educational purposes and are not medical advice. Talk to a doctor or dietitian before making significant changes, especially during pregnancy or with a health condition.