Enter your age, gender, weight, height, and activity level to instantly calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). The tool provides personalized calorie targets for fat loss, maintenance, and muscle gain, a protein‑carbs‑fat macro breakdown, and optional AI‑powered metabolic insights and nutrition tips.
TDEE Calculator
Free TDEE calculator – no sign‑up
Calculate Your TDEE in Seconds
Discover your Total Daily Energy Expenditure — the exact number of calories you burn each day. Enter your stats and activity level to get your BMR, TDEE, and personalized targets for weight loss or gain — all free, private, and instant.
Fuel Your Body with Your Exact Daily Calorie Needs
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. Knowing this number is the key to losing, gaining, or maintaining weight. This calculator first determines your Basal Metabolic Rate (BMR) using the Mifflin‑St Jeor equation, then multiplies it by your self‑reported activity level to give you a personalized TDEE. It also suggests calorie targets for safe weight loss or gain. Stop guessing and start eating smarter — all data stays private.
What Is a TDEE Calculator?
A TDEE calculator is a free online tool that estimates your Total Daily Energy Expenditure. You provide your age, gender, height, weight, and a description of your daily activity level (from sedentary to athlete). The calculator first computes your BMR — the calories your body needs at rest — using scientifically validated formulas. It then applies an activity multiplier to produce your TDEE, the amount you need to eat to maintain your current weight. It can also suggest intake levels for weight loss and weight gain, making it a complete dietary planning tool.
How to Use the TDEE Calculator
Enter Your Body Metrics
Provide your age, gender, height, and weight. These are used to calculate your resting metabolic rate.
Select Your Activity Level
Choose the option that best describes your typical daily routine — from sedentary desk job to intense daily training.
View Your TDEE & Goals
Instantly see your maintenance calories, BMR, and recommended intake for safe weight loss or gain — no sign‑up required.
How the TDEE Calculator Computes Your Energy Needs
The tool first calculates your Basal Metabolic Rate (BMR) using the Mifflin‑St Jeor equation, which is considered the most accurate for the general population. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161. Then it multiplies your BMR by the activity factor you selected: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active), 1.9 (very active). The result is your TDEE. Weight‑loss targets subtract 500 kcal for ~0.5 kg/week loss; weight‑gain targets add 500 kcal. All computations happen on your device.
Key Formulas
BMR (Mifflin‑St Jeor)
TDEE = BMR × Activity Factor
Activity multipliers range from 1.2 to 1.9. Weight loss subtracts 500 kcal/day; gain adds 500 kcal/day.
Key Features of This TDEE Calculator
Accurate BMR & TDEE
Uses the Mifflin‑St Jeor equation and standard activity multipliers for a reliable daily calorie estimate.
Weight Loss & Gain Targets
Automatically suggests a daily calorie goal for losing or gaining at a safe pace (0.5 kg/week).
All Activity Levels
From sedentary to athlete, every level is covered so you can find the multiplier that fits your lifestyle.
Private & Secure
Your body metrics never leave your device. Nothing is ever uploaded or shared.
Benefits of Knowing Your TDEE
- ✅ Personalized nutrition – no more generic 2,000‑calorie recommendations; get a number based on your body
- ✅ Accurate weight management – create a calorie deficit for loss or a surplus for gain with confidence
- ✅ Avoid metabolic slowdown – never eat too little; the calculator shows your BMR as a safe floor
- ✅ Optimize performance – fuel workouts properly by knowing your total energy needs
- ✅ Track changes – recalculate as your weight and activity level change to stay on target
Understanding Activity Level Multipliers
Sedentary (×1.2)
Little or no exercise, desk job. Your TDEE is only slightly above your BMR.
Lightly Active (×1.375)
Light exercise or sports 1–3 days per week. A moderate increase.
Moderately Active (×1.55)
Moderate exercise 3–5 days per week. This is a common level for active individuals.
Very Active (×1.725)
Hard exercise 6–7 days per week. Significantly higher calorie needs.
Extra Active (×1.9)
Very hard daily exercise, physical job, or training twice a day. For elite athletes.
BMR vs. TDEE: What’s the Difference?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive. TDEE adds the energy you use for all daily activities and exercise. Your BMR is the baseline; you should never consistently eat below it. Your TDEE is the number you use to maintain, lose, or gain weight. The calculator shows both so you can plan your diet safely.
Using TDEE for Weight Loss or Gain
Weight Loss
To lose about 0.5 kg (1 pound) per week, eat 500 calories less than your TDEE. The calculator provides this target automatically.
Weight Gain
To gain the same amount, eat 500 calories more than your TDEE. Combine with strength training to ensure the extra calories build muscle, not just fat.
How Accurate Is the Mifflin‑St Jeor Equation?
It is considered the most reliable BMR formula for the general population, with studies showing it is accurate to within about 10% for most people. However, individual variations in muscle mass, metabolism, and body composition mean that TDEE is an estimate. Use the calculated number as a starting point, then adjust based on your actual weight changes over 2‑3 weeks.
Adjusting Your Calories Based on Real‑World Results
If you’re losing weight too slowly or not at all on the suggested intake, reduce calories by an additional 100‑200 per day. If you’re losing too quickly (more than 1 kg/week), increase slightly. The calculator gives you the science; your body gives you the feedback. Recalculate every 4‑6 weeks as your weight changes.
Example TDEE Calculation
A 35‑year‑old woman, 5’5″ (165 cm), 150 lbs (68 kg), with a moderately active lifestyle. Her BMR = (10 × 68) + (6.25 × 165) – (5 × 35) – 161 ≈ 1,440 kcal. With a moderate activity factor (1.55), her TDEE ≈ 2,232 kcal. To lose weight, she would aim for about 1,732 kcal/day. The calculator displays all these numbers and a chart of her TDEE at every activity level.
How to Choose the Right Activity Level
Be honest. If you have a desk job and exercise a few times a week, “lightly active” is appropriate. If you’re a construction worker or a student walking across campus daily, consider “moderate.” If you’re unsure, choose the lower level; you can always increase calories if you lose too much weight. The calculator shows the TDEE for each level, so you can see the range and decide.
Factors That Influence Your TDEE
- ⚖️ Weight and height
- 📅 Age
- 🚻 Gender
- 🏃 Physical activity level
- 💪 Muscle mass
- 🧬 Genetics
- 🌡️ Climate
- 🩺 Medical conditions and medications
Detailed Goal‑Setting Scenario
Scenario: Male, 40 years, 5’10” (178 cm), 200 lbs (90.7 kg), active (×1.725).
- ✅ BMR: ~1,900 kcal
- ✅ TDEE: 1,900 × 1.725 ≈ 3,278 kcal
- ✅ Weight‑loss target (500 deficit): ~2,778 kcal
- ✅ Weight‑gain target (500 surplus): ~3,778 kcal
- ✅ If he works out less often and is actually lightly active, his TDEE drops to ~2,613 kcal — a big difference.
Who Can Use This TDEE Calculator?
- 🏋️ Weight‑loss seekers – find a safe, personalized calorie deficit
- 💪 Bodybuilders & athletes – fuel performance and muscle growth precisely
- 👩⚕️ Nutrition coaches – provide clients with a science‑based starting point
- 🎓 Students of health sciences – learn energy balance calculations
- 📋 Anyone wanting to eat smarter – understand how much food your body actually needs
Key Energy Balance Terms
- BMR (Basal Metabolic Rate)
- The number of calories your body needs at complete rest to sustain life.
- TDEE (Total Daily Energy Expenditure)
- Your BMR multiplied by an activity factor; the total calories you burn in a day.
- Mifflin‑St Jeor Equation
- A highly accurate formula for estimating BMR, used by this calculator.
- Activity Factor
- A multiplier that adjusts BMR upward to account for physical activity, ranging from 1.2 to 1.9.
Tips for Using Your TDEE Effectively
- Recalculate every 4–6 weeks as your weight changes.
- Use a food scale and tracking app for a week to see if you’re eating near your target.
- If you’re not losing weight on the deficit, drop your intake by another 100 kcal.
- Don’t eat below your BMR for more than a few days without professional guidance.
- Pair your TDEE knowledge with macronutrient tracking for optimal body composition.
Advantages of This TDEE Calculator
- ✅ 100% free – no sign‑up, no ads
- ✅ Accurate Mifflin‑St Jeor BMR and activity‑adjusted TDEE
- ✅ Instant weight‑loss and weight‑gain targets
- ✅ Clear visual of TDEE across all activity levels
- ✅ Works on any device
- ✅ Private – your body metrics never leave your device
Limitations of TDEE Estimates
TDEE calculators provide an estimate based on population formulas. Individual metabolic rates vary due to muscle mass, genetics, and health conditions. Use the calculated number as a starting point and adjust based on your actual weight trend over a few weeks. For precise metabolic measurement, a clinical indirect calorimetry test is required.
Accuracy of Results
The Mifflin‑St Jeor equation is the gold standard for BMR estimation, and the activity multipliers are well‑established. The combined TDEE estimate is typically within 10–15% of true energy expenditure for most individuals.
Security and Privacy
All calculations are performed locally in your browser. No age, height, weight, or activity data is ever transmitted, stored, or shared. You can use the tool offline after the page loads.
Mobile‑Friendly Design
The TDEE calculator is fully responsive. Use it on your smartphone, tablet, or desktop — all inputs, charts, and results adapt seamlessly to any screen size.
Frequently Asked Questions
How is TDEE different from BMR?
BMR is the calories you burn at complete rest. TDEE includes all activity — walking, working, exercising. TDEE is always higher than BMR.
What activity level should I choose?
Be realistic. If you sit most of the day and exercise 2‑3 times a week, choose “light.” If you have a physical job or train intensely most days, choose “active” or “very active.” The calculator shows you all levels so you can compare.
Can I use this to lose weight?
Yes. Subtract 500 calories from your TDEE to lose about 0.5 kg (1 lb) per week. The calculator provides this target automatically.
Why does my TDEE change when I lose weight?
Because a smaller body burns fewer calories at rest and during activity. Recalculate every few weeks to keep your targets accurate.
Is the Mifflin‑St Jeor formula accurate?
It’s the most accurate BMR equation for the general population and is used by dietitians and health apps worldwide.
Is my personal data safe?
Absolutely. All calculations are local. No information is ever sent to a server or stored.
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Conclusion: Know Your Numbers, Transform Your Body
TDEE is the foundation of any successful nutrition plan. This calculator gives you that number in seconds — free, private, and tailored to your lifestyle. Use it to set your calorie goal and start making informed choices today.
Ready to Discover Your TDEE?
Enter your stats now – free, private, and instant.