TDEE Calculator

Calculate your Total Daily Energy Expenditure to know how many calories you burn per day. This tool processes all data locally in your browser. No information is ever sent to any server. Completely free, no registration required.

How to Use the TDEE Calculator

1. Enter your input values above
2. Results update automatically
3. Copy or download the output

What is a TDEE Calculator?

A TDEE (Total Daily Energy Expenditure) Calculator estimates how many calories you burn each day — the sum of your Basal Metabolic Rate (BMR), the thermic effect of food (TEF), non-exercise activity thermogenesis (NEAT), and exercise activity. TDEE is the most important number for weight management: eat less than your TDEE to lose weight, eat at TDEE to maintain, eat more to gain. In 2026, with sedentary lifestyles becoming the norm, most people significantly overestimate their activity level and underestimate their calorie intake — which is why this calculator uses multiple activity levels and the scientifically validated Mifflin-St Jeor equation.

How Does It Work?

Enter your age, gender, height, weight, and activity level. The calculator first computes your BMR using the Mifflin-St Jeor equation (the most accurate for the general population, validated across multiple ethnicities). Then it multiplies your BMR by an activity factor: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), or Very Active (1.9). The result is your TDEE. From this, you can calculate your calorie target for weight loss (TDEE − 500 for ~1 lb/week loss) or gain (TDEE + 500).

Formula

Mifflin-St Jeor Equation:\nMen: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5 × 0 + 5\nWomen: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161\n\nTDEE = BMR × Activity Factor:\n• Sedentary (desk job, little exercise) = 1.2\n• Light (1-3 days/week) = 1.375\n• Moderate (3-5 days/week) = 1.55\n• Active (6-7 days/week) = 1.725\n• Very Active (athlete, physical job) = 1.9

Who Uses This Tool?

• Weight loss: subtract 300-500 calories from TDEE for sustainable loss
• Muscle building: add 300-500 calories to TDEE for lean bulking
• Maintenance: understanding how much you can eat without gaining or losing
• Athletes periodizing nutrition for competition prep
• Anyone confused about why they're not losing weight despite 'eating healthy'

Pro Tips

• Most people overestimate activity level. If you have a desk job and exercise 3×/week, choose 'Light' or 'Moderate' — not 'Active'
• Track actual intake vs. weight change for 2-3 weeks. If you're eating at 'TDEE - 500' but not losing weight, your actual TDEE is lower than calculated. Adjust down by 200-300 calories
• NEAT (fidgeting, walking, standing) can vary by up to 2,000 calories/day between individuals. Increase daily steps to 8,000-12,000 for a significant TDEE boost
• As you lose weight, your TDEE decreases (less body mass requires less energy). Recalculate every 10-15 pounds lost

Frequently Asked Questions about TDEE Calculator

How accurate is the TDEE calculator?

For most people, the Mifflin-St Jeor equation is accurate within ~10% of actual TDEE measured in a metabolic chamber. Individual variation exists due to genetics, muscle mass, and NEAT. Use the calculator as a starting point, then adjust based on actual weight changes over 2-3 weeks.

What activity level should I choose?

Be honest. 'Sedentary' = desk job + no intentional exercise. 'Light' = 1-3 workouts/week. 'Moderate' = 3-5 workouts/week. 'Active' = 6-7 intense workouts/week or physical job + exercise. Most people with desk jobs should choose 'Sedentary' or 'Light'.

Why am I not losing weight eating below my TDEE?

Common reasons: (1) underestimating calorie intake — weigh and track everything for 2 weeks, (2) overestimating activity level, (3) water retention masking fat loss, (4) medical factors like hypothyroidism or PCOS. If tracking accurately for 3+ weeks with no change, consult a doctor.

Free online TDEE Calculator — no signup, 100% client-side processing. All data stays in your browser.