TDEE Calculator
Free, accurate TDEE and BMR calculator. Set your stats, pick a formula, and get instant daily calorie and macro targets for weight loss, maintenance or muscle gain.
- 100% Free
- No signup
- Private, runs in your browser
- Instant results
- Science-based formulas
Why use this TDEE calculator
Built to be more flexible and more accurate than the typical single-formula calorie calculator.
3 proven formulas
Switch between Mifflin-St Jeor, Harris-Benedict and Katch-McArdle. Most calculators lock you into just one.
Goals for every plan
See calorie targets from aggressive cut to fast bulk, each with the weekly weight change it implies.
Adjustable macros
Protein, carbs and fat in grams and calories. Drag the sliders or pick a preset like keto or high protein.
Metric & imperial
Enter kg/cm or lb/ft and the calculator converts everything correctly behind the scenes.
Totally private
Every calculation runs on your device. Nothing is uploaded, stored or tracked. No account needed.
Instant & accurate
Results update live as you type, using the same equations dietitians and coaches rely on.
How it works
Four quick steps from your body stats to a complete calorie and macro plan.
- 1
Enter your stats
Pick metric or imperial, then add your sex, age, height and weight.
- 2
Choose a formula
Mifflin-St Jeor suits most people. Know your body-fat %? Switch to Katch-McArdle.
- 3
Set your activity
Select how active you really are, which multiplies your BMR into your true TDEE.
- 4
Get your targets
Read your maintenance calories, pick a goal, and dial in your macro split.
What is TDEE?
Your Total Daily Energy Expenditure is every calorie you burn in a day. Eat below it to lose fat, at it to maintain, above it to gain muscle. It splits into four parts:
Basal Metabolic Rate
Energy to keep you alive at rest: breathing, circulation, cell repair.
Thermic Effect of Food
Calories burned digesting and processing what you eat. Protein costs the most.
Exercise Activity
Intentional workouts: lifting, running, cycling, sports.
Non-Exercise Activity
Everything else you move for: walking, chores, fidgeting, standing.
Frequently asked questions
What is TDEE?+
Total Daily Energy Expenditure: the full count of calories your body burns in 24 hours, from rest and digestion to workouts and everyday movement. It is your maintenance level, so eating at it holds your weight steady.
What is a TDEE calculator and what does it do?+
It estimates your maintenance calories by first finding your basal metabolic rate, then multiplying by an activity factor. From there it maps daily targets for fat loss, maintenance and muscle gain plus a macro split.
How do you calculate TDEE?+
The formula is BMR times an activity multiplier. Your BMR comes from age, sex, height and weight (or lean mass), while the multiplier runs from 1.2 for sedentary up to 2.1 for an athlete.
What is the TDEE formula?+
This tool offers three proven equations: Mifflin-St Jeor as the default, the revised Harris-Benedict equation, and Katch-McArdle, which works from your body fat percentage and lean muscle mass.
Which TDEE calculator is the most accurate?+
Mifflin-St Jeor is the most reliable pick for the general population. If you know your body fat percentage, switch to Katch-McArdle, as basing the maths on lean mass sharpens the estimate.
How accurate is the result?+
Expect a close approximation, not an exact figure. Genetics, hormones and body composition shift the real number, so use it as a starting point and tweak by 100-200 kcal after two to three weeks of tracking. A DEXA scan gives the most precise body fat reading.
How do I use the calculator to lose weight?+
Read your maintenance number, then choose a deficit: 250 kcal for a gentle cut, 500 kcal for about 1 lb (0.45 kg) a week, or more to drop fat faster. Keep intake above your BMR.
How many calories should I eat to lose weight?+
A daily shortfall of 500 kcal sheds roughly 1 lb (0.45 kg) each week. The goals table lists every deficit alongside its expected weekly change so you can set a realistic pace.
How do I estimate my activity level?+
Match a typical week: sedentary (desk job, little exercise), lightly active (1-3 workouts), moderately active (3-5 workouts), very active (6-7 hard sessions), or athlete (daily or twice-daily training). Picking honestly keeps the number realistic.
What counts as light versus moderate exercise?+
Light means one to three easy sessions a week, such as walking or casual cycling. Moderate means three to five structured workouts a week performed with genuine effort.
Can I use it for body recomposition (lose fat, gain muscle)?+
Yes. To lose fat and gain lean muscle at once, eat near maintenance or a slight deficit, keep protein high at 1.6 to 2.2 g per kg, and train with resistance. Set the macro split to high protein.
Is this TDEE calculator free?+
Completely free, with no sign-up and no limits. Every figure is worked out privately in your browser and nothing you enter is stored or shared.