TDEE to Calorie Goal Calculator
Set a daily calorie target from your TDEE.
Results update as you type.
This calculator provides estimates based on population research. Results are not medical advice. Consult a qualified healthcare provider before making health or nutrition decisions.
How it works
Once you know your total daily energy expenditure, or TDEE, this calculator turns it into a daily calorie target for your weight goal. You enter your TDEE, the number of calories you burn per day at your current activity level, and select whether you want to lose, maintain, or gain weight and at what rate, and it returns your daily calorie target and the expected weekly weight change. The logic rests on the well-known approximation that about 3,500 calories correspond to roughly one pound of body weight. So eating 500 calories a day below your TDEE creates a weekly deficit of about 3,500 calories and tends to lose about a pound a week, while a 250-calorie daily deficit loses about half a pound. Eating above your TDEE by the same amounts supports weight gain, useful for building muscle with training. Maintenance means eating at your TDEE. This gives you a concrete number to aim for rather than guessing. Remember that this is an estimate: metabolism adapts, the 3,500-calorie rule is a simplification, and TDEE itself is approximate, so adjust based on real results over a few weeks. Very low calorie targets can be unhealthy, so this is general guidance, not a substitute for advice from a doctor or dietitian. Enter your TDEE and goal to find your calorie target.
Target = TDEE ± (500 per lb/week goal)
Because roughly 3,500 calories equal about one pound of body weight, a daily deficit or surplus of 500 calories changes weight by about one pound per week. The calculator starts from your TDEE, your maintenance calories, and subtracts 500 or 250 to lose one or half a pound per week, or adds them to gain, giving your daily calorie target.
Source:Dietary Guidelines for Americans
We review all our tools from time to time to ensure accuracy.
Worked example
How to use this calculator
- 1
Enter your values
Enter tdee (maintenance calories) and goal.
- 2
Adjust the options
Fine-tune any options to match your situation.
- 3
Read your result
Daily calorie target updates instantly as you type — no button to press.
Frequently asked questions
How do I set a calorie goal from my TDEE?
Start with your TDEE, your maintenance calories, then subtract to lose weight or add to gain. Since about 3,500 calories equal a pound, a 500-calorie daily deficit loses roughly a pound a week. The calculator applies this: enter your TDEE and goal, and it gives your daily target and expected weekly change.
What is TDEE?
TDEE, total daily energy expenditure, is the total number of calories you burn in a day, including your resting metabolism plus activity and digestion. It is your maintenance level, the intake at which your weight stays stable. Knowing your TDEE lets you set a deficit for loss or a surplus for gain from an accurate baseline.
Is the 3,500-calories-per-pound rule accurate?
It is a useful approximation, not an exact law. Roughly 3,500 calories equal a pound of fat, so it estimates weight change from calorie changes reasonably over short periods. But metabolism adapts, water weight fluctuates, and the rule oversimplifies long-term change, so treat targets as starting points and adjust based on your actual results over several weeks.
How large a deficit is safe?
A moderate deficit of 250 to 500 calories a day, for half to one pound of loss per week, is generally sustainable and considered safe for many adults. Very aggressive deficits can cause muscle loss, fatigue, and nutrient shortfalls. Extremely low calorie targets should only be undertaken with medical supervision, as this calculator gives general estimates.
Is this medical or dietary advice?
No. This calculator provides general estimates based on standard formulas and does not account for your individual health, conditions, or needs. Calorie requirements vary, and very low intakes can be harmful. For a personalized plan, especially if you have health conditions or significant weight goals, consult a doctor or registered dietitian rather than relying on this estimate.