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TDEE Calculator: Find Out Exactly How Many Calories You Burn a Day

Enter your age, height, weight, sex, and activity level above, and you’ll get your Total Daily Energy Expenditure (TDEE) in seconds free, no signup, no email required. Along with your TDEE, you’ll see your BMR and a starting macro breakdown so you’re not left staring at one lonely number wondering what to do with it.

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Calculate Your TDEE

Enter your details below for an instant, personalized breakdown of your daily calorie needs, ideal weight range, BMI, and macronutrient targets.

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Enter your details and hit calculate to see your full personalized breakdown below

Science-backed formula

Built on the clinically validated Mifflin-St Jeor equation used by dietitians worldwide.

Instant complete results

BMR, TDEE, BMI and three macro splits calculated together, no waiting, no ads.

Completely private

No account, no email, no data stored. Your numbers stay on your screen.

What Is TDEE?

TDEE stands for Total Daily Energy Expenditure the total number of calories your body burns in a full day, including everything from breathing and digestion to walking to the fridge and your workout at the gym.

BMR — Male

10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

BMR — Female

10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE — Activity Factor

BMR × activity multiplier (1.2 – 1.9)
BMR (Basal Metabolic Rate)

The calories you'd burn lying in bed all day doing absolutely nothing. This is usually the biggest chunk, roughly 60–70% of your total.

NEAT (Non-Exercise Activity Thermogenesis)

Fidgeting, walking, standing, doing chores. This varies a lot from person to person and is a big reason two people with the same BMR can have very different TDEEs.

EAT (Exercise Activity Thermogenesis)

Calories burned during actual workouts. TEF (Thermic Effect of Food) — the energy your body spends digesting what you eat, usually around 10% of total intake.

How Is TDEE Calculated?

Every TDEE calculator, including this one, follows the same basic two-step logic:

Sedentary

Little or no exercise, desk job.

Light Exercise

Light exercise 1-3 days per week.

Moderate Exercise

Moderate exercise 3-5 days per week.

Heavy Exercise

Hard exercise 6-7 days per week.

Athlete

Very hard training or physically demanding job.

Trusted by people hitting their goals

Three simple calculations, done in the right order, with the right formula.

Maya R.

Marathon runner

★★★★★

"Finally a calculator that accounts for my body fat percentage. The Katch-McArdle option made a real difference in accuracy."

2 weeks ago

Jordan P.

Strength coach

★★★★★

"I send this to every new client. Clean breakdown of BMR, TDEE and macros in one screen without any clutter."

1 month ago

Aisha K.

Lost 18 lbs in 4 months

★★★★★

"The weight-change targets took the guesswork out of my deficit. No signup, no ads, just numbers."

3 weeks ago

Daniel O.

Home gym enthusiast

★★★★★

"Simple, fast, and the activity level descriptions actually helped me pick the right multiplier instead of guessing."

5 days ago

Priya S.

Registered dietitian

★★★★★

"Recommend this to clients who want a starting point before we fine-tune with actual tracking data. Very solid baseline."

2 months ago

Marcus T.

Powerlifter

★★★★★

"The macro split tabs are a nice touch. Switched between higher carb and lower carb views in seconds during my prep."

1 week ago

Layla H.

Postpartum recomposition

★★★★★

"Recalculated after every 10 lbs like it suggests. Kept my plan realistic instead of just guessing month to month."

4 weeks ago

Ibrahim N.

Endurance cyclist

★★★★★

"Appreciate that it explains BMR vs TDEE clearly. Most calculators just spit out a number with zero context."

6 days ago

Sara W.

Busy parent, first cut

★★★★★

"No email required, no popups blocking the results. Got my numbers and moved on with my day."

3 months ago

Owen K.

Physique competitor

★★★★★

"Used this alongside my coach's numbers as a sanity check. Came out within a hundred calories, which says a lot."

10 days ago

Maya R.

Marathon runner

★★★★★

"Finally a calculator that accounts for my body fat percentage. The Katch-McArdle option made a real difference in accuracy."

2 weeks ago

Jordan P.

Strength coach

★★★★★

"I send this to every new client. Clean breakdown of BMR, TDEE and macros in one screen without any clutter."

1 month ago

Aisha K.

Lost 18 lbs in 4 months

★★★★★

"The weight-change targets took the guesswork out of my deficit. No signup, no ads, just numbers."

3 weeks ago

Frequently Asked Questions

Choose the multiplier that best matches your typical week.
What is a TDEE calculator?

A TDEE calculator is a tool that estimates your Total Daily Energy Expenditure the number of calories your body burns in a day using your age, sex, height, weight, and activity level.

Calculate your BMR using the Mifflin-St Jeor formula, then multiply it by your activity multiplier (1.2 to 1.9, depending on how active you are). See the formulas above.
They’re typically within about 10% of your actual expenditure. The biggest variable is how accurately you select your activity level, not the formula itself. Use the result as a starting point and adjust based on 2–3 weeks of real tracked results.
BMR is the calories you’d burn at complete rest. TDEE is your BMR plus everything you actually do in a day — exercise, walking, digestion. You should eat based on TDEE, not BMR.
Mifflin-St Jeor is generally the most accurate for most people and is what this calculator uses by default. Katch-McArdle can be more precise if you know your body fat percentage accurately, since it’s based on lean body mass.
Most people do well with a 15–25% deficit (roughly 300–500 calories/day below TDEE), which supports sustainable fat loss without excessive muscle loss.
Every 4–6 weeks, or whenever your weight changes by more than 5–10 lbs (2–5 kg), whichever comes first.
Yes. A smaller body burns fewer calories at rest, so your TDEE drops as you lose weight. This is why calorie targets need periodic recalculating rather than staying fixed for months.
You can use it as a baseline, but add roughly 300–500 calories/day on top of your result to account for milk production, and check in with your healthcare provider.

Not especially — these formulas are built on adult data. For growing teenagers, a pediatrician or dietitian is a better guide than any online calculator.

This calculator provides informational estimates only and is not a substitute for professional medical or nutritional advice. Consult a healthcare provider before making significant changes to your diet.

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