Educational only: Haftaa offers wellness information, not medical advice. Read disclaimer.
TDEE & Calorie Calculator
Total Daily Energy Expenditure estimates how many calories you burn each day, accounting for activity.
About TDEE
Total Daily Energy Expenditure is the sum of your Basal Metabolic Rate, the thermic effect of food, and calories burned through physical activity. It represents the number of calories you need to maintain your current weight.
| Goal | Daily Calories | Weekly Change |
|---|---|---|
| Aggressive loss | TDEE − 750 | ~0.7 kg |
| Moderate loss | TDEE − 500 | ~0.5 kg |
| Maintenance | TDEE | Stable |
| Lean bulk | TDEE + 300 | ~0.25 kg |
| Aggressive bulk | TDEE + 500 | ~0.5 kg |
For sustainable results, aim for moderate changes and combine nutrition with resistance training and adequate protein. Pair this with our Macro Calculator.