What is TDEE and Why Does It Matter?

TDEE stands for Total Daily Energy Expenditure—the total number of calories your body burns in a day, including your basal metabolic rate (BMR), daily activities, and workouts. Whether you're trying to lose fat, build muscle, or maintain your weight, knowing your TDEE is the golden key to hitting your fitness goals without guesswork.

This free TDEE Calculator uses the Mifflin-St Jeor equation (the gold standard in nutrition science) to estimate your daily calorie needs based on age, gender, weight, height, and activity level. It works in both metric (kg, cm) and imperial (lbs, inches) units for global accessibility.

For more fitness and health calculators, visit Toolyfy Health Tools or try the popular TDEECalculator.net.

Related Tools: BMI Calculator | Body Fat Calculator | Calories Burned Calculator

How to Use the TDEE Calculator

1. Select your Gender (Male or Female).
2. Enter your Age in years.
3. Input your Weight and Height (choose metric or imperial units).
4. Select your Activity Level (from sedentary to super active).
5. Click "Calculate TDEE" to see your daily calorie needs, BMR, and macros breakdown.

How Does the TDEE Calculation Work?

This calculator uses the Mifflin-St Jeor equation, considered the most accurate for modern populations:

For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Then, BMR is multiplied by your activity factor to get TDEE. This method is trusted by dietitians, trainers, and platforms like TDEECalculator.net, Calculator.net, and Toolyfy Health Tools.

Want to track macros? Check out our BMI Calculator or Body Fat Calculator for a complete fitness profile.

Why Use a TDEE Calculator?

• Stop guessing: Know your exact calorie target—no more "eating clean and hoping."
• Cut or bulk smartly: Adjust calories scientifically for fat loss or muscle gain.
• Works globally: Supports metric (kg, cm) and imperial (lbs, inches) units.
• Track progress: Recalculate every 4-6 weeks as your weight or activity changes.

For deeper insights, compare with TDEECalculator.net or SailRabbit's BMR tool.

FAQ: TDEE Calculator

What's the difference between BMR and TDEE?

BMR is the calories you burn at complete rest (just breathing, organ function). TDEE includes BMR plus all daily activities and exercise.

How accurate is this TDEE calculator?

It's highly accurate for most people using the Mifflin-St Jeor equation. However, individual metabolism varies—use it as a starting point and adjust based on real-world results.

Should I eat my TDEE to lose weight?

No—eat 300-500 calories below TDEE for safe, sustainable fat loss. Eating at TDEE maintains your current weight.

Can I use this for bodybuilding or cutting?

Absolutely. Bodybuilders use TDEE to dial in precise calorie and macro targets for bulking or cutting phases.

Related calculators:
Calories Burned Calculator | Percentage Calculator

Take Control of Your Fitness Journey

Whether you're shredding for summer, bulking for gains, or just trying to eat better, TDEE is your north star. Bookmark this calculator, track your intake, and adjust as you progress. For more tools and tips, visit Toolyfy or explore our full suite of health and fitness calculators!