Free TDEE Calculator — Pro

Accurate BMR (Mifflin-St Jeor), activity multipliers, goal adjustments & macros.
Results
BMR
— kcal/day
TDEE (maintenance)
— kcal/day
Goal calories
— kcal/day
Macro breakdown
Percentages and grams based on goal calories
Protein
—%
— g/day
— g/kg suggested
Fat
—%
— g/day
Carbohydrates
—%
— g/day
Quick numbers
Useful stats & ranges
Maintenance kcal
—
Cut (−500)
—
Bulk (+500)
—
Protein suggestion: 1.6–2.2 g/kg for most active adults; higher if heavy strength training.
History
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) instantly with our free online TDEE Calculator. Discover how many calories your body burns daily based on your age, gender, weight, height and activity level.

TDEE, or Total Daily Energy Expenditure, is the estimated number of calories your body burns in 24 hours. It combines your Basal Metabolic Rate (BMR), daily activities, food digestion and exercise to give you a complete picture of your calorie needs. Knowing your TDEE helps you maintain, lose, or gain weight effectively.

  • Basal Metabolic Rate (BMR): Calories your body burns at rest to maintain vital functions. (~70% of TDEE)
  • Thermic Effect of Food (TEF): Energy used to digest and process food. (~10% of TDEE)
  • Non-Exercise Activity Thermogenesis (NEAT): Calories burned from daily non-exercise activities like walking, cleaning, or gardening.
  • Exercise Activity Thermogenesis (EAT): Calories burned from intentional exercise such as running, gym workouts, or sports.

First, calculate your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor formula:

  • BMR (men) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
  • BMR (women) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

Then, multiply your BMR by an activity factor:

  • Sedentary (little to no exercise) = BMR × 1.2
  • Light Exercise (1-3 days/week) = BMR × 1.375
  • Moderate Exercise (3-5 days/week) = BMR × 1.55
  • Heavy Exercise (6-7 days/week) = BMR × 1.725
  • Very Heavy Exercise (twice daily, intense training) = BMR × 1.9

The result is your TDEE — the number of calories you burn per day.

  1. Enter your age, gender, height and weight.
  2. Select your activity level from sedentary to very active.
  3. Click the “Calculate TDEE” button.
  4. Get instant results showing your daily calorie needs.
  • Instant Results: Get your daily calorie needs in seconds.
  • Science-Based: Uses the Mifflin-St Jeor equation with activity multipliers.
  • Weight Goals: Adjust your intake for maintenance, weight loss, or muscle gain.
  • User-Friendly: Simple input fields and accurate output.
  • Free & Secure: No sign-up required and your data isn’t stored.
  1. Update Regularly: Recalculate TDEE if your weight, activity, or goals change.
  2. Pair with BMI: Use alongside BMI to monitor health and weight trends.
  3. Set Goals: Eat fewer calories than TDEE to lose weight, or more to bulk up.
  4. Stay Consistent: Track your progress and adjust intake gradually.
  5. Be Honest: Enter accurate details for the most reliable results.

The TDEE Calculator is 100% safe. No data you enter is saved, tracked, or shared. All calculations happen instantly in your browser to ensure privacy.

  • How accurate is the TDEE Calculator? Very accurate, provided you enter truthful details. Incorrect inputs will affect results.
  • Is exercise included in TDEE? Yes, your activity level (exercise and daily activity) is factored in.
  • How often should I calculate TDEE? Recalculate whenever your activity level or weight changes.
  • Should I eat my exact TDEE to lose weight? No — to lose weight, eat about 20–25% fewer calories than your TDEE.
  • Does TDEE change daily? Yes, depending on your daily activity and energy expenditure.
  • How many calories above TDEE should I eat to bulk up? Typically, 300–500 calories above TDEE is recommended for muscle gain.

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