TDEE calculator.
Use this free tdee calculator to get fast estimates, compare scenarios, and understand the numbers with clear step-by-step context.
Use the TDEE Calculator.
Results update automatically as you type. No account is required.
Enter your values
About the TDEE Calculator
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including everything from basic survival functions to exercise. It is the single most useful number for managing weight: eat around your TDEE to maintain, below it to lose, and above it to gain. Enter your details to get your maintenance calories plus loss and gain targets.
How it works
The calculator first finds your BMR (basal metabolic rate) using the Mifflin-St Jeor equation — the most accurate common formula — then multiplies it by an activity factor from 1.2 (sedentary) up to 1.9 (athlete). A roughly 500-calorie daily deficit or surplus corresponds to about half a kilogram of weight change per week.
Reading the chart
The donut shows an example balanced macro split at your maintenance calories, so you can see roughly how those calories might divide between protein, carbs, and fat.
⚠ Disclaimer: This calculator provides general estimates for education only and is not medical advice. Individual needs vary with health conditions, medication, and body composition. Consult a qualified healthcare professional before making health, nutrition, or medical decisions.
FAQ
How accurate is TDEE?
It is a solid estimate, but real expenditure varies day to day. Use it as a starting point and adjust based on how your weight actually responds over a few weeks.
Which activity level should I pick?
Be honest and slightly conservative. Most people who work desk jobs and exercise a few times a week fall around the "moderate" factor.
Why does the formula need my sex and age?
Muscle mass and metabolism differ on average by sex, and metabolism gradually slows with age — both affect how many calories you burn at rest.