TDEE Calculator
WEBWork out your daily calorie needs (TDEE) from your stats and activity level.
TDEE is an estimate for general guidance, not medical or nutrition advice. Talk to a professional before changing your diet.
What is the TDEE Calculator tool?
This TDEE calculator works out your Total Daily Energy Expenditure — the number of calories your body burns in a day — from your sex, age, height, weight and how active you are. It first estimates your BMR (Basal Metabolic Rate, the calories you burn completely at rest) with the Mifflin-St Jeor equation, the formula most dietitians and coaches rely on because it is accurate for the general population, then multiplies that BMR by an activity factor to give your TDEE.
Knowing your TDEE is the starting point for any nutrition plan. Eat around your TDEE to hold your weight, eat below it to lose fat, and eat above it to build muscle. To make that practical the calculator also shows three daily targets: a cut of roughly 500 calories below maintenance (about half a kilo of fat loss a week), your maintenance number, and a bulk of about 300 calories above it for lean gaining. Switch between metric (kg, cm) and imperial (lb, ft/in) with one tap and pick from five activity levels from sedentary to extra active.
Everything runs entirely in your browser — your height, weight and other details are never uploaded or stored on a server, and no sign-up is required. It is free and works on your phone. One honest caveat: TDEE is an estimate, not a lab measurement. Metabolism varies from person to person, so use the number as a starting point, track your weight for two to three weeks, and adjust your intake based on the real trend rather than the formula alone.
How to use the TDEE Calculator
- Choose metric (kg, cm) or imperial (lb, ft/in) units.
- Select your sex and enter your age.
- Enter your weight and height.
- Pick the activity level that best matches your typical week.
- Read your TDEE and BMR, plus the cut, maintain and bulk calorie targets — they update instantly.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body uses in a day, including resting metabolism, digestion and all your movement and exercise. It is the calorie level at which your weight stays the same.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories you would burn lying still all day doing nothing. TDEE is your BMR multiplied by an activity factor to account for daily movement and exercise, so TDEE is always higher than BMR.
How is TDEE calculated?
This tool uses the Mifflin-St Jeor equation for BMR: for men, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for women the last term is −161. TDEE is then BMR × an activity multiplier (1.2 sedentary up to 1.9 extra active).
How many calories should I eat to lose weight?
A common approach is to eat about 500 calories below your TDEE, which targets roughly half a kilo of fat loss per week. This calculator shows that cut target for you automatically, alongside your maintenance and bulk numbers.
Which activity level should I choose?
Pick sedentary for a desk job with little exercise, lightly active for 1–3 workouts a week, moderately active for 3–5, very active for 6–7 hard sessions, and extra active for a physical job or twice-daily training. When unsure, choose the lower level and adjust from real results.
Is my data private?
Yes. Your sex, age, height and weight are processed entirely in your browser — nothing is uploaded, stored or sent to any server, and no account is needed.
How accurate is the TDEE number?
It is a solid estimate for most people, but not exact — real metabolism varies. Treat it as a starting point, track your weight for two to three weeks, and adjust your intake based on the actual trend.