A TDEE calculator built for max accuracy
Finally Fit logs your food by photo or description, tracks your calorie and protein targets daily, and charts your weight trend so you always know if your numbers are working.
iOS · Free to download
Next Steps
Log everything you eat
Download a food tracking app like Finally Fit and log everything you're eating as diligently as possible. Watch out for things that can add up in calories without you realizing — cooking oils, sauces, drinks, that handful of rice you grabbed before plating.
You don't need to be 100% accurate, but you do need to be as consistent as possible.
Do your best to stay within your calorie range
You don't need to hit an exact number every day — that's why you were given a range. Aim to land inside it most days.
Try to hit your protein target daily
Protein is the most important macro — it preserves muscle while you lose fat and drives recovery when you're building. Total calories can change from day to day, but your protein intake should stay consistent.
Track your weight trend
Weigh yourself daily and look at your 12-day rolling average — not individual days. A single weigh-in can swing 1–2 kg from water retention, food volume, or hormones alone.
I've found 12 days to be the sweet spot: responsive enough to show real movement, but stable enough not to be thrown off by normal fluctuations.
Adjust based on what the scale tells you
If your weight isn't moving in the right direction after 2–3 weeks, adjust your calories by 100–150 kcal and wait another 2 weeks.
A Note on Accuracy
This calculator uses an updated formula to increase the accuracy by accounting for your body composition (fat mass vs. lean mass) vs. just your height, weight, and sex. It also uses adjusted activity multipliers to differentiate lifestyle activity and exercise.
Most calculators don't do this, which is why they're often off for a large segment of the gym population.
That said, no calculator can perfectly predict how many calories your specific body burns. Genetics, sleep, stress, hormones, and dozens of other factors all play a role. The number you got is a well-informed starting point, not a guaranteed answer.
The good news is, you don't need a perfect number.
You need a good starting point and a willingness to adjust based on real feedback from the scale. Follow the steps above, and you'll dial in your true maintenance within a few weeks.