TDEE Calculator

Estimate your Total Daily Energy Expenditure, maintenance calories, BMR, and practical calorie targets for weight loss, maintenance, or muscle gain.

Calculate Your TDEE

Units

Gender

Age (years)

Weight (kg)

Height (cm)

Activity Level

Your maintenance calories

0 kcal/day

Calorie Targets

Fat loss-

Maintenance-

Lean gain-

Fast gain-

Formula Summary

BMR-

FormulaMifflin-St Jeor

Activity multiplier-

Profile-

Disclaimer: all TDEE calculations happen in your browser. Nothing is sent to a server. Results are estimates for informational purposes only.

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What is a TDEE Calculator?

A Total Daily Energy Expenditure (TDEE) calculator estimates how many calories your body burns in a full day. It starts with your Basal Metabolic Rate (BMR), then multiplies that number by an activity factor to account for movement, exercise, and daily lifestyle.

This calculator uses the Mifflin-St Jeor equation for BMR because it is widely used for general calorie estimation. For men, BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age + 5. For women, BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age - 161.

Your TDEE is commonly called your maintenance calories. Eating close to this number may help maintain your current weight. Eating below it can create a calorie deficit for fat loss, while eating above it can support weight gain or muscle building.

TDEE is an estimate, not a medical measurement. Real energy use can vary based on body composition, sleep, hormones, training intensity, daily steps, stress, and tracking accuracy. Use the result as a starting point and adjust based on your actual progress over several weeks.

Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR estimates calories burned at rest. TDEE estimates total calories burned across a full day after adding activity and exercise.

Which activity level should I choose?

Choose the level that best matches your average week. If unsure, pick the lower activity option and adjust your calorie target based on real weight trends.

Can I use TDEE for weight loss?

Yes. A moderate deficit of about 300 to 500 calories below TDEE is often used for gradual fat loss, but personal needs vary.

Can I use TDEE for muscle gain?

Yes. A small surplus, often 200 to 300 calories above TDEE, can support lean muscle gain when paired with strength training and enough protein.

Does this calculator save my data?

No. Everything is calculated locally in your browser. Your age, height, weight, gender, and activity inputs are not sent to a server.