TrueTDEE

Calculate real-world maintenance calories from actual calorie intake, body weight trends, steps, and optional wearable data.

Open the full True TDEE Calculator

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True TDEE Calculator

Most TDEE calculators guess your activity level. TrueTDEE can give you a starting estimate today, then improve it with real calorie intake and weight trend data over time. Start with a formula estimate today, then return with tracking data for the more accurate version.

1 About you

AgeUsed for the Mifflin-St Jeor BMR estimate.SexUsed only for the BMR equation and calorie floor logic.Height (cm)Not sure? Use the height from your most recent health profile.Current weight (kg)Use your current trend weight if you know it.Goal weight (kg)Used for protein range and goal timeline estimates.

2 Your tracking data

If you only have 7 days, that is okay - your confidence score will be lower. 28 days is the recommended minimum, and 60 to 90 days is best.

Average daily caloriesUse your average from the selected period if possible.Starting weight (kg)Not sure? Use your first morning weigh-in or weekly average.Ending weight (kg)Use the same style of weigh-in as your starting weight.Average daily stepsUse your average from the last 28 days if possible.

3 Optional wearable data

Device typeOptional fields improve context but are not required.Average active caloriesYou can find this in Apple Health, Garmin Connect, Fitbit, or Samsung Health.Average resting caloriesAdd both resting and active calories for the wearable comparison.Average exercise minutesOptional context for interpreting activity.

What if I don't have this data?

To get a better TrueTDEE estimate, track these for the next 14 to 28 days:

Daily morning body weight
Daily calorie intake
Average daily steps
Optional: active calories from your wearable
Optional: resting calories from your wearable

Weigh under similar conditions, use weekly averages rather than one-off scale readings, and expect daily fluctuations.

Estimated True TDEE2,435 kcal/day

Likely range: 2,335 kcal/day - 2,535 kcal/dayConfidence: High

Based on the data provided, this blends observed maintenance most heavily, with smaller context from BMR, steps, and optional wearable data.

Wearable comparison

Add resting + active calories

Enter both average resting calories and active calories to compare your wearable estimate with observed maintenance from real intake and weight change.

Observed maintenanceMaintenance

2,475 kcal/day

Based on your intake and weight trend

Formula estimateMaintenance

2,285 kcal/day

Based on BMR and activity inputs

Estimated BMRMaintenance

1,474 kcal/day

Estimated calories at complete rest

Current intake vs maintenanceTrend

235 kcal/day below

Estimated current daily deficit

At current intakeTrend

-0.21 kg/week

Estimated trend if intake stays the same

Mild fat-lossFat-loss

2,125 kcal/day

Suggested target: 300 kcal cut - approx 0.27 kg/week

Moderate fat-lossFat-loss

1,875 kcal/day

Suggested target: 550 kcal cut - approx 0.50 kg/week

Protein targetNutrition

112-154 g/day

Based on current body weight

What this means

You were losing about 0.25 kg per week during this period. TrueTDEE uses that observed trend to adjust maintenance calories.

Based on the data provided, the goal weight estimate is about 28 weeks, or roughly 6 months.

Your step average is in a moderate range. If your estimate seems off, food logging accuracy and non-step activity may explain the gap.

Add both average resting calories and active calories from a wearable to compare device estimates with observed maintenance.

High Confidence

28 to 59 days of data. Seven days is useful but noisy, 14 days is better, 28 days is the recommended minimum, and 60 to 90 days is best.

Your estimate improves as you collect more weigh-ins and calorie data. Start today, then come back in 14, 28, or 90 days for a more accurate result.

Continue to 60 days to reduce the influence of unusual weeks.
Use body weight trend averages when possible.
Keep tracking calories even on higher intake days.

Educational only

This tool is not medical, dietetic, or healthcare advice. Estimates may be inaccurate. People with medical conditions, pregnancy, eating disorder history, or medication affecting weight or appetite should speak with a qualified professional. Avoid extreme calorie targets.

Why it works

Real data beats a guessed activity level

Standard calculators estimate activity with broad multipliers. TrueTDEE starts with BMR, then checks what your body weight did while you ate a known calorie average. Longer tracking periods receive higher confidence because they reduce the effect of water weight and unusual weeks.

0 days: Starter7 days: Low14 days: Medium28 days: High60 days: Very High90 days: Elite

Calculator pages

Actual TDEE CalculatorEstimate actual TDEE from real calorie intake and body weight changes. Includes data quality tiers, activity analysis, and wearable comparison.Real Maintenance Calories CalculatorFind real maintenance calories from food intake, weight trend, daily steps, and optional wearable data. Built for practical, no-account calorie planning.Calorie Deficit CalculatorCalculate a mild or moderate calorie deficit from your estimated true TDEE. Includes safety floors, expected weekly trend, and confidence guidance.Maintenance Calorie CalculatorCalculate maintenance calories with BMR, steps, calorie intake, and body weight trend. No account, no uploads, client-side results.Apple Watch TDEE CalculatorCompare Apple Watch active and resting calories with a real-world TDEE estimate from intake, weight trend, and steps.Garmin TDEE CalculatorUse Garmin calories, steps, intensity minutes, and weight trend data to estimate real-world TDEE and compare device estimates.True TDEE CalculatorCalculate your true TDEE from calorie intake, weight trends, steps, and optional wearable data. Includes confidence score, fat-loss targets, and goal timeline.