Calculate your TDEE — find out exactly what your body needs each day

Know your daily calorie needs. Understand your goals. Get personalised product recommendations — all in under a minute.

Nupo has helped people manage their weight for over 40 years. Our calculator is built on the same evidence-based nutrition approach that underpins all our products.

Clinically documented products

Developed with healthcare professionals

Nordic brand since 1981

Trusted by over 1 million customers

Calculate your daily calorie needs
Get your personal calorie needs and see which Nupo products best match your goal.
Gender
Age, height & weight
yrs
cm
kg
kg
Activity level
Please fill in all fields with valid values.
— kcal/dag
Your estimated daily calorie needs
— Resting metabolic
rate (BMR)
— Maintenance
TDEE
— Kalorieindtag
ved mål
—
Recommended products for you
Based on your goal and calorie needs
Intensity
—

Essential knowledge

What is TDEE?

TDEE — Total Daily Energy Expenditure — is the number of calories your body needs every day to maintain your current weight. Not lose, not gain — simply maintain.

It is a number that is unique to you. Two people at the same weight can have very different TDEEs depending on age, height, gender and activity level. That is why copying someone else's meal plan rarely works — you need your own starting point.

Your TDEE is made up of two parts: your Basal Metabolic Rate (BMR) — the calories your body uses just to exist — multiplied by your activity level, which reflects your daily movement.

Did you know? Your TDEE is not a fixed number for life. It changes as your weight, age or activity level changes. Recalculate whenever your weight shifts by 3–5 kg.

At Nupo, we use your TDEE as the foundation for helping you choose the right products — whether your goal is a faster result with our Diet programme or a gentle everyday solution with One Meal.

Smiling man in gym clothes sitting on a bench, enjoying a protein bar post-workout with towel over shoulder and water bottle nearby.

Why does knowing your TDEE matter?

Without your TDEE, managing your weight is guesswork. With it, it is maths.

A daily calorie deficit of 500 kcal below your TDEE typically results in around 0.5 kg of weight reduction per week — without hunger, extreme restriction or muscle loss.

  • Set a realistic and sustainable calorie goal
  • Understand exactly how much you can eat and still make progress
  • Avoid eating too little — which can slow your metabolism
  • Adjust your intake as your lifestyle or activity changes
  • Maintain your results once you reach your goal

Step by step

How to use your TDEE to reach a healthier you.

Step 1 — Calculate your TDEE
Use the calculator above. Enter your gender, age, height, current weight, goal weight and activity level. You will get your BMR and TDEE — your personal daily calorie needs.

Step 2 — Set your daily calorie goal
Subtract 500 calories from your TDEE for a safe and sustainable calorie deficit of around 0.5 kg per week. If you want faster results, you can go up to 750 kcal below your TDEE — but no more.

Step 3 — Eat with purpose every day
Stick to your calorie goal. Nupo meal replacements make this easy — you always know exactly what you are eating without having to weigh and count everything yourself.

Step 4 — Recalculate as you go
Once your weight shifts by 3–5 kg, your TDEE changes too. Come back and recalculate so your calorie goal always reflects your body.

A Nupo One Meal Bar or One Meal Ready to Drink replaces one complete meal with a precise calorie count. For faster results, Nupo Diet can replace all meals with a safe, clinically documented approach.

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Questions about TDEE and calories

What is my TDEE as a woman?

It depends on your age, height, weight and activity level. An average woman aged 35, 170 cm tall and weighing 70 kg with moderate activity has a TDEE of around 2,000–2,300 calories per day. Use the calculator above to find your exact number.

How many calories should I eat a day?

The number of calories you should eat per day depends on your personal TDEE. To maintain your weight, eat at your TDEE. To create a deficit, eat 500 kcal below it for gradual, sustainable results of approximately 0.5 kg per week.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body uses at complete rest — just to breathe and keep your heart beating. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. TDEE is your real daily calorie need — the number you should base your intake on.

How often should I recalculate my TDEE?

Recalculate your TDEE whenever your weight changes by 3–5 kg, or if your activity level changes significantly — for example if you start or stop exercising regularly. Your TDEE is not a fixed number — it follows your body.

Can I trust the calculator results?

The calculator gives a reliable estimate based on age, weight, height and activity level. It is a strong starting point for most people, though individual factors such as genetics and metabolic conditions can also play a role. For a precise and personalised calculation, we recommend speaking with a dietitian.

What is a calorie deficit?

A calorie deficit occurs when you eat fewer calories than your body needs. Your body then draws on its energy reserves to make up the difference. A daily deficit of 500 kcal below your TDEE corresponds to approximately 0.5 kg per week.

What is a maintenance calorie calculator?

A maintenance calorie calculator — also called a TDEE calculator — works out how many calories you need to eat each day to maintain your current weight. It takes into account your gender, age, height, weight and activity level to give you a personalised daily calorie target.