TDEE Calculator — Free Online Tool

What Is TDEE Calculator?

A free online TDEE (Total Daily Energy Expenditure) calculator that estimates your daily calorie needs based on age, gender, weight, height, and activity level. Uses the Mifflin-St Jeor equation for BMR calculation. Provides calorie targets for maintenance, mild weight loss, weight loss, mild weight gain, and weight gain.

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activity. Knowing your TDEE is essential for weight management — eat below it to lose weight, above it to gain weight, and at maintenance to stay the same. TDEE Calculator uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies by an activity factor to determine your TDEE.

Enter your age, gender, weight, and height. Choose between metric (kg/cm) or imperial (lbs/in) units. Select your activity level from five options: sedentary (desk job, little exercise), lightly active (1-2 days/week), moderately active (3-5 days/week), very active (6-7 days/week), or extremely active (twice daily or physical labor).

The calculator shows your BMR (the calories your body needs at complete rest) and your TDEE. Below the main result, calorie targets are displayed for five goals: maintenance (your TDEE), mild weight loss (TDEE - 250 calories, for ~0.5 lb/week loss), weight loss (TDEE - 500 calories, for ~1 lb/week loss), mild weight gain (TDEE + 250 calories), and weight gain (TDEE + 500 calories).

Each calorie target includes the estimated weekly weight change. The BMR result also shows a healthy BMI range for your height, contextualizing your weight relative to standard health guidelines. All calculations use the Mifflin-St Jeor equation, which is accurate within approximately 10% of measured BMR for most people.

Real-World Use Cases for TDEE Calculator

Finding Maintenance Calories for Weight Stability

A 30-year-old woman, 140 lbs, 5'6", exercises 3-4 days/week. Her BMR is ~1,400, TDEE is ~2,150. To maintain weight, she should eat approximately 2,150 calories/day. The mild loss target shows ~1,900 for losing 0.5 lb/week, and the gain target shows ~2,400 for gaining 0.5 lb/week.

Setting a Weight Loss Calorie Budget

A 40-year-old man, 220 lbs, 6'0", lightly active, wants to lose 1 lb/week. His TDEE is ~2,800. The weight loss target shows ~2,300 calories/day. He sets his daily budget to 2,300 and tracks intake. At 2,300 calories, he should lose approximately 1 lb per week.

Determining a Bulking Calorie Surplus for Muscle Gain

A 25-year-old man, 170 lbs, 5'10", exercises 5 days/week. His TDEE is ~3,000. The weight gain target shows ~3,500 calories/day. He eats in the 3,300-3,500 range, focusing on protein intake. The weekly expected gain is ~0.5-1 lb, which is an appropriate rate for lean muscle gain.

Why Use TDEE Calculator?

Mifflin-St Jeor BMR equation
Metric and imperial units
5 activity level options
Calorie targets for loss, maintenance, and gain

How to Use TDEE Calculator — Step by Step

Select your gender and enter your age.

Choose metric or imperial units.

Enter your weight and height.

Select your activity level and view results.

Who Is TDEE Calculator Best For?

fitness enthusiasts
dieters
athletes
people tracking calories

Pro Tips for TDEE Calculator

1The activity level selection is the most impactful choice — and the most commonly misjudged. Most people overestimate their activity. If unsure, choose a lower level and adjust after 2-3 weeks based on your actual weight change.
2Individual metabolism varies significantly. The Mifflin-St Jeor equation is accurate within ~10% for most people. If you are not getting expected results, adjust your intake by 100-200 calories and reassess after 2 weeks.
3For weight loss, the mild loss target (250-calorie deficit) is more sustainable than aggressive deficits. Slower weight loss preserves more muscle mass and has better long-term adherence.
4Weight gain for muscle building should be done slowly (~0.5-1 lb/week). Faster weight gain adds more fat than muscle. Combine the gain calorie target with adequate protein intake (1g per lb of body weight).

TDEE Calculator — Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR is the calories your body burns at complete rest. TDEE is BMR multiplied by your activity factor, representing your total daily calorie expenditure.

How accurate is this calculator?

The Mifflin-St Jeor equation is the most accurate BMR formula for the general population, with accuracy within 10% of measured values for most people.

How accurate are the calculations?

All calculations use double-precision floating-point arithmetic following IEEE 754 standards. Financial calculations like loans and compound interest are verified against standard spreadsheet formulas.

Can I round results to a specific number of decimal places?

Results are typically displayed with up to 10 significant digits. You can mentally round to your desired precision for most practical use cases.

Is TDEE Calculator really free to use?

Yes, TDEE Calculator is completely free with no hidden charges, no usage limits, and no premium tiers. You can use it as often as you need without signing up or providing any personal information.

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