Find Your Maintenance Calories (TDEE)
Estimate the calories that keep your weight stable.
💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.
Maintenance tips
Your TDEE is maintenance — eat that to hold weight, less to lose, more to gain.
Be honest about activity level; most people overestimate, which inflates the number.
If weight drifts at "maintenance," nudge intake by 100–150 calories and reassess.
Nasıl çalışır
Neden bizimki?
Also check out…
Find Your Calorie Deficit for Weight Loss
Work out how many calories to eat to lose weight a
Calculate a Lean Bulk Surplus
Find the calorie surplus for building muscle witho
Calculate Your BMR
Find your basal metabolic rate — the calories you
Set a Calorie Target for Meal Planning
Get a daily calorie number to plan meals and porti