TDEE Calculator
Calculate Total Daily Energy Expenditure
TDEE Calculator
Calculate Total Daily Energy Expenditure
About TDEE
TDEE is the total number of calories you burn per day, including BMR and physical activity. Uses the Mifflin-St Jeor equation for accuracy.
Privacy & Security
All TDEE calculations happen entirely in your browser using JavaScript. Your personal stats (weight, height, age, body fat percentage) are never uploaded to our servers, stored in databases, logged, or shared with third parties. When you close the page, your data is permanently gone. Completely private and secure.
About TDEE Calculator
Determine your daily calorie needs with our free TDEE calculator. Whether you're planning weight loss, building muscle, maintaining your current weight, or optimizing athletic performance, understanding your Total Daily Energy Expenditure is essential for success. Our calculator uses proven formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) to calculate your Basal Metabolic Rate (BMR) and multiplies it by your activity level to provide accurate daily calorie targets. Perfect for fitness enthusiasts, athletes, dieters, bodybuilders, nutritionists, and anyone serious about achieving their health and fitness goals through proper calorie management.
Key Features
Multiple Formulas
Choose from Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle equations
Activity Multipliers
Accurate TDEE calculations for sedentary to extremely active lifestyles
Goal-Based Targets
Get calorie recommendations for weight loss, maintenance, or muscle gain
Macro Breakdown
See suggested protein, carbs, and fat grams based on your goals
Body Fat Percentage
Optional body fat input for more accurate Katch-McArdle calculations
Imperial & Metric
Supports both pounds/inches and kilograms/centimeters
Weekly Projections
Estimate weight change over time based on calorie deficit or surplus
Save & Compare
Save calculations to track progress as your stats change
Printable Results
Export TDEE and macro targets for meal planning and tracking
Privacy Protected
All calculations happen in browser - no data stored or shared
How to Use the TDEE Calculator
Enter Stats
Input your age, gender, weight, height, and optionally body fat percentage
Select Activity Level
Choose your activity level from sedentary to extremely active
View TDEE Results
See your BMR, TDEE, and recommended calories for different goals
Set Goal Calories
Use deficit targets for weight loss or surplus for muscle gain
Frequently Asked Questions
What is TDEE and why is it important?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including BMR (calories burned at rest) plus calories from activity and exercise. It's important because eating at your TDEE maintains weight, eating below creates a deficit for weight loss, and eating above creates a surplus for muscle gain. Knowing your TDEE is the foundation of any effective diet plan.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories you'd burn in a coma - just keeping your body alive with breathing, circulation, and cell production. TDEE is your BMR multiplied by an activity factor accounting for daily movement, exercise, and digestion (thermic effect of food). For example, if BMR is 1500 and you're moderately active, your TDEE might be 2325 calories (1500 Ã 1.55).
Which TDEE formula is most accurate?
Mifflin-St Jeor is considered most accurate for the general population. Harris-Benedict (revised) is also reliable. Katch-McArdle is most accurate if you know your body fat percentage because it's based on lean body mass. For most people, the difference between formulas is 50-100 calories - consistency matters more than formula choice.
How do I know my activity level?
Sedentary: desk job, little exercise. Lightly active: light exercise 1-3 days/week. Moderately active: moderate exercise 3-5 days/week. Very active: hard exercise 6-7 days/week. Extremely active: hard daily exercise plus physical job or training twice daily. Most people overestimate - when in doubt, start lower and adjust based on results.
How many calories should I eat to lose weight?
For sustainable weight loss, aim for a 500-750 calorie deficit from your TDEE, resulting in 1-1.5 pounds lost per week. Larger deficits can cause muscle loss, metabolic adaptation, and aren't sustainable. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.
Is this TDEE calculator free?
Yes! Our TDEE calculator is completely free to use with unlimited calculations and no registration required.
Will my personal data be stored?
No. All calculations happen entirely in your browser using JavaScript. Your stats are never sent to our servers, stored in databases, or shared with anyone. Your information remains completely private.
Does it work on mobile devices?
Absolutely! The TDEE calculator is fully responsive and works perfectly on smartphones, tablets, and desktop computers.
Common Use Cases
- Weight Loss Planning: Calculate calorie deficit needed to lose 1-2 pounds per week safely
- Muscle Gain Goals: Determine calorie surplus for lean muscle building and bulking phases
- Maintenance Calories: Find your exact calorie needs to maintain current weight
- Cutting Phase: Calculate deficit for bodybuilding cuts while preserving muscle mass
- Athletic Performance: Optimize calorie intake for endurance training and competition prep
- Meal Planning: Set macro targets for meal prep and nutrition tracking apps
- Fitness Coaching: Calculate client TDEE for personalized nutrition programming
- Metabolism Tracking: Monitor how TDEE changes with age, activity, and body composition
Why Use Our TDEE Calculator?
Guessing your calorie needs leads to frustration - eat too little and lose muscle while feeling miserable, eat too much and gain unwanted fat. Our free TDEE calculator takes the guesswork out of nutrition planning by providing scientifically-backed calorie targets based on your unique stats and activity level. Whether you're cutting for summer, bulking for strength gains, preparing for a competition, or simply trying to maintain a healthy weight, you'll get precise numbers to guide your nutrition. No more following generic '2000 calorie' advice that doesn't fit your body - get personalized TDEE calculations in seconds and start making real progress toward your fitness goals with data-driven nutrition planning.