TDEE and Calories Explained: How to Lose or Gain Weight
Weight change is mostly math: calories in versus calories out. Here's how to find your TDEE, set the right calorie target, and actually hit your goal.
Muhammad Arbaz Asif
Jun 4, 2026 · 3 min read
If you've ever been confused about how many calories to eat, the answer starts with one number: your TDEE. Get that right and weight loss or gain becomes predictable instead of frustrating.
BMR vs TDEE
- BMR (Basal Metabolic Rate) is the energy your body burns at complete rest — just keeping you alive. It depends on your age, height, weight, and sex.
- TDEE (Total Daily Energy Expenditure) is your BMR plus everything else you do — walking, working, exercising. It's the total number of calories you burn in a day.
Your TDEE is the number that actually matters for managing weight.
The simple rule of weight change
- Eat at your TDEE → you maintain your weight.
- Eat below your TDEE → you lose weight (a deficit).
- Eat above your TDEE → you gain weight (a surplus).
A common, sustainable target is about a 500-calorie daily deficit to lose roughly half a kilo (about a pound) per week, or a 500-calorie surplus to gain steadily.
How to find your numbers
Our free TDEE / calorie calculator uses the proven Mifflin-St Jeor formula. Enter your age, height, weight, sex, and activity level, and it gives you:
- Your BMR
- Your maintenance calories (TDEE)
- Targets to lose or gain weight
Setting the right activity level
Be honest here — most people overestimate. "Moderate" means genuine exercise 3–5 days a week, not occasional walks. Overstating your activity inflates your TDEE and stalls your progress.
Why "calories out" isn't only exercise
Most of your daily burn isn't the gym — it's your BMR plus everyday movement (NEAT: walking, fidgeting, chores). Staying active throughout the day often matters more than a single workout.
Tips for actually hitting your target
- Track honestly for two weeks. Awareness alone changes behaviour.
- Prioritize protein. It keeps you full and protects muscle in a deficit.
- Be patient. Aim for slow, steady change — crash diets rarely last.
- Recalculate as your weight changes; your TDEE shifts with it.
This is general educational information, not medical advice. If you have health conditions, talk to a professional before changing your diet.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn in a day, including rest (BMR) plus all activity.
How many calories should I eat to lose weight?
Generally about 500 below your TDEE for steady loss of around half a kilo per week. Calculate your TDEE first.
What's the difference between BMR and TDEE?
BMR is calories burned at rest; TDEE is BMR plus all your daily activity. TDEE is the number to use for diet planning.
How do I calculate my TDEE?
Use a free TDEE calculator — enter your age, height, weight, sex, and activity level.
Explore more free health and finance calculators.
Enjoyed this article?
Get one tutorial like this every Friday in your inbox.