TDEE
Calculator

Q: What is a TDEE calculator?

A TDEE calculator is an online tool that estimates your Total Daily Energy Expenditure — the total number of calories your body burns in a day. It works by first estimating your Basal Metabolic Rate (BMR) from your age, sex, height, and weight, then multiplying that number by an activity factor based on how physically active you are.

Q: How do I use a TDEE calculator to lose weight?

To use a TDEE calculator to lose weight, first calculate your maintenance TDEE, then eat fewer calories than that number to create a calorie deficit. A moderate deficit of about 500 calories a day below your TDEE typically produces roughly one pound of fat loss per week, while a smaller 250-calorie deficit produces a slower, more sustainable rate of about half a pound per week.

Q: Is a free TDEE calculator online accurate?

A free TDEE calculator online gives a solid estimate for most people, typically within 10 percent of your true energy expenditure, but it cannot account for individual differences like genetics, medication, or hormonal conditions. Treat your result as a starting point, track your weight for two to three weeks at that calorie level, and adjust up or down based on real-world results.

A free TDEE calculator online — find out exactly how many calories you burn a day, then use that number to lose weight, maintain, or build muscle.

Enter Your Details

Age (15–100)

yrs

Biological Sex

Height

Weight

lbs

Activity Level

Body Fat % (optional)

BMR Formula

Results update live as you type. Values convert automatically when you switch units.

How to use this TDEE calculator

Choose US Units or Metric Units using the tabs above.
Enter your age, biological sex, height, and weight.
Select the activity level that best matches your typical week — when in doubt, pick the lower one.
Optionally enter your body fat % for the more precise Katch-McArdle formula.
Tap Calculate My TDEE to see your BMR, maintenance calories, and a full calorie table for weight loss or weight gain.

Your Results

Fill in your details and tap Calculate My TDEE to see your BMR, maintenance calories, and personalised calorie targets for weight loss or weight gain.

Goal	Calories / day	US change	Metric change
Fast Weight Loss	--	-2 lb/wk	-0.9 kg/wk
Weight Loss	--	-1 lb/wk	-0.45 kg/wk
Mild Weight Loss	--	-0.5 lb/wk	-0.23 kg/wk
Maintain Weight	--	0	0
Mild Weight Gain	--	+0.5 lb/wk	+0.23 kg/wk
Weight Gain	--	+1 lb/wk	+0.45 kg/wk
Fast Weight Gain	--	+2 lb/wk	+0.9 kg/wk

What Is TDEE and How Does This TDEE Calculator Work?

A TDEE calculator estimates your Total Daily Energy Expenditure — the full number of calories your body burns in 24 hours, combining rest, digestion, and movement. This free TDEE calculator online starts with your Basal Metabolic Rate (BMR), then applies an activity multiplier to give you a realistic daily calorie number. From there, you can use this same tdee calculator to lose weight, maintain your current weight, or build muscle, simply by adjusting your calorie intake above or below your TDEE result.

TDEE vs. BMR — What's the Difference?

Basal Metabolic Rate (BMR) is the energy your body needs at complete rest, just to keep your heart beating, lungs breathing, and brain functioning. It does not include any movement at all.

Total Daily Energy Expenditure (TDEE) takes that BMR number and adds everything else: walking, exercise, fidgeting, and the energy spent digesting food. TDEE is the number that actually reflects your real-world calorie needs, which is why every accurate tdee calculator online starts with BMR first.

How TDEE Is Calculated

Step 1 — Mifflin-St Jeor BMR (Metric)

Men: BMR = 10×kg + 6.25×cm − 5×age + 5

Women: BMR = 10×kg + 6.25×cm − 5×age − 161

Step 2 — Apply Activity Multiplier

TDEE = BMR × Activity Factor

Example: BMR 1,700 × 1.55 (moderate) = 2,635 cal/day

This TDEE calculator also offers the Harris-Benedict and Katch-McArdle formulas for comparison — the latter uses lean body mass and is more accurate if you know your body fat percentage.

Activity Level Multipliers

Activity Level	Multiplier
Sedentary — desk job, little exercise	× 1.20
Lightly Active — exercise 1–3 days/week	× 1.375
Moderately Active — exercise 3–5 days/week	× 1.55
Very Active — exercise 6–7 days/week	× 1.725
Extra Active — hard training or physical job	× 1.90

Research consistently shows most people overestimate their activity level by one full tier. If you're unsure which category fits, this tdee calculator online gives more reliable results when you round down rather than up.

Using This TDEE Calculator to Lose Weight

To use this tdee calculator to lose weight, calculate your maintenance TDEE first, then subtract calories to create a deficit. A deficit of about 500 calories a day below TDEE produces roughly 1 pound (0.45 kg) of fat loss per week — a pace most nutrition experts consider safe and sustainable.

Larger deficits (750–1,000 calories) speed up short-term results but are harder to maintain and increase the risk of muscle loss. A smaller 250-calorie deficit is gentler and easier to stick with long term, especially for beginners.

Which BMR Formula Should You Use?

Mifflin-St Jeor is considered the most accurate equation for the general population and is what this calculator uses by default. Harris-Benedict is an older equation from 1919, later revised in 1984, and tends to run slightly higher.

Katch-McArdle factors in lean body mass instead of total weight, which makes it the most precise option for lean, muscular, or athletic individuals who know their body fat percentage.

Turning TDEE Into a Macro Plan

Once you know your target calories, split them into protein, carbs, and fat. A common starting ratio is 30% protein, 40% carbs, and 30% fat, though active lifters often push protein higher to protect muscle during a deficit.

Macro Conversion

Protein & Carbs = 4 cal/g · Fat = 9 cal/g

Example: 2,000 cal × 30% protein ÷ 4 = 150g protein

Limitations of Any TDEE Calculator

📊

It's an Estimate

Even the best equations are typically accurate within about 10%. Genetics, medication, and metabolic conditions can shift your real number up or down.

🏃

Activity Is Self-Reported

Most people overestimate how active they are. If your weight isn't tracking with your calorie target after 2–3 weeks, adjust the number, not the plan.

🍽️

Thermic Effect of Food

Digesting food burns calories too — protein burns the most (~25%), carbs less (~7%), fat the least (~2–3%). Higher-protein diets nudge TDEE slightly upward.

🔄

Re-check Periodically

TDEE changes as your weight, age, and activity level change. Recalculate every 4–8 weeks or after a significant weight change.

Frequently Asked Questions

What is a TDEE calculator?

A TDEE calculator is an online tool that estimates your Total Daily Energy Expenditure — the total number of calories your body burns in a day. It works by first estimating your Basal Metabolic Rate (BMR) from your age, sex, height, and weight, then multiplying that number by an activity factor based on how physically active you are.

How do I use a TDEE calculator to lose weight?

To use a TDEE calculator to lose weight, first calculate your maintenance TDEE, then eat fewer calories than that number to create a calorie deficit. A moderate deficit of about 500 calories a day below your TDEE typically produces roughly one pound of fat loss per week, while a smaller 250-calorie deficit produces a slower, more sustainable rate of about half a pound per week.

Is a free TDEE calculator online accurate?

A free TDEE calculator online gives a solid estimate for most people, typically within 10 percent of your true energy expenditure, but it cannot account for individual differences like genetics, medication, or hormonal conditions. Treat your result as a starting point, track your weight for two to three weeks at that calorie level, and adjust up or down based on real-world results.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest just to keep vital organs functioning. TDEE (Total Daily Energy Expenditure) takes that BMR number and adds the calories burned through daily movement, exercise, and digestion, giving you the full picture of how many calories you actually burn in a day.

Which BMR formula does this TDEE calculator use?

This TDEE calculator defaults to the Mifflin-St Jeor equation, which most modern research and nutrition professionals consider the most accurate for the general population. If you enter your body fat percentage, you can switch to the Katch-McArdle formula, which uses lean body mass and tends to be more precise for lean or athletic individuals. The revised Harris-Benedict equation is also available for comparison.

How many calories should I eat to gain weight based on my TDEE?

To gain weight, eat more calories than your TDEE. A mild surplus of about 250 calories a day supports slow, mostly lean gains of roughly half a pound per week, while a larger 500-calorie surplus produces faster gains of about one pound per week, with a higher share likely to be fat rather than muscle.

Medical Disclaimer: The TDEE, BMR, and calorie estimates on this page are for educational purposes only. They do not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider or registered dietitian before starting a new diet or weight-management program.