Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories your body uses in a typical day.
It includes the energy your body needs just to function, plus the calories you burn through movement, work, training and everyday activity.
Use the OFFSET TDEE Calculator to estimate your daily calorie burn and get a useful starting point for your nutrition.
Enter your details below to calculate your TDEE.
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Basal Metabolic Rate (BMR)
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Total Daily Energy Expenditure (TDEE)
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Suggested Daily Calories
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Protein
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Carbs
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TDEE stands for Total Daily Energy Expenditure.
It is the total amount of energy your body uses across an entire day.
That includes:
All of those things contribute to the number of calories you burn each day.
Your Basal Metabolic Rate (BMR) is the amount of energy your body needs at rest to maintain basic functions such as breathing, circulation and body temperature.
Your TDEE goes one step further.
It takes your BMR and accounts for your activity.
That makes TDEE much more useful when estimating how many calories you actually need to eat.
For example:
If your BMR is around 1,800 calories, that does not mean you should necessarily eat 1,800 calories per day.
Once walking, work, training and general movement are included, your TDEE could be considerably higher.
If you want to change your bodyweight, you need some idea of how much energy your body uses.
Your TDEE gives you that baseline.
To lose weight:
You generally need to eat below your TDEE over time.
This creates a calorie deficit.
To maintain your weight:
You would aim to eat roughly around your TDEE.
To gain weight:
You would generally eat above your TDEE.
That creates a calorie surplus.
The key word is estimate.
Your TDEE gives you somewhere sensible to start, then your real-world progress tells you whether the number needs adjusting.
A TDEE calculator usually starts by estimating your BMR using information such as:
It then applies an activity level to estimate your total daily calorie expenditure.
Someone with a desk job who trains three times a week will usually have a different TDEE from someone who works on their feet all day and trains six times a week.
That is why choosing an activity level that genuinely reflects your lifestyle matters.
Try to think about your whole week, not just your workouts.
Sedentary
Mostly seated throughout the day with little structured exercise.
Lightly Active
Some regular movement and light exercise during the week.
Moderately Active
Regular training and a reasonably active lifestyle.
Very Active
Frequent hard training, lots of daily movement or a physically active job.
Extremely Active
Very high training volume combined with significant daily physical activity.
If you're between two options, avoid automatically choosing the higher one.
It is usually better to start with a sensible estimate and adjust based on your results.
Your nutrition gives you the energy to train.
Your training gives your body a reason to adapt.
And when you’re ready to progress but the next jump on the weight stack is too much, OFFSET helps you make a smaller one.
The OFFSET Increment Pin lets you add smaller weight increases to gym machines, helping you keep progressive overload moving without being limited by the machine’s standard jumps.
Train. Fuel. Progress.
There is no single “good” TDEE.
Your TDEE is simply an estimate of your own daily energy expenditure.
A larger or smaller number is not inherently better.
Broadly, yes.
Your estimated TDEE is the number of calories expected to maintain your current bodyweight if your activity remains similar.
In reality, maintenance is better thought of as a range rather than one exact number.
A TDEE calculator can tell you exactly how many calories you burn every day.
It is an estimate based on population-level formulas and the information you provide.
Two people of the same height, weight and age can still have different calorie requirements.
That does not make the calculator useless.
It simply means the best way to use your result is:
Your real-world results will always be more valuable than the equation alone.
A TDEE calculator usually starts by estimating your BMR using information such as:
It then applies an activity level to estimate your total daily calorie expenditure.
Someone with a desk job who trains three times a week will usually have a different TDEE from someone who works on their feet all day and trains six times a week.
That is why choosing an activity level that genuinely reflects your lifestyle matters.
That depends on your goal.
Your calculated TDEE is roughly your estimated maintenance level.
If your goal is simply to maintain your current bodyweight, it can be a useful daily calorie target.
If you want to lose fat or gain weight, your target would normally be adjusted above or below that figure.
Use our Macro Calculator to work out estimated calories, protein, carbs and fats for your goal.