TDEE Calculator
Find Your Perfect Daily Calorie Target 🔥 | Free & Accurate BMR + TDEE Estimator
What is TDEE and Why Does It Matter?
TDEE (Total Daily Energy Expenditure) is 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 weight, knowing your TDEE eliminates guesswork from your fitness journey.
This free TDEE Calculator uses the Mifflin-St Jeor equation (the gold standard in nutrition science) to estimate daily calorie needs based on age, gender, weight, height, and activity level. Both metric and imperial units are supported.
How to Use the TDEE Calculator
- Select your Gender (Male or Female).
- Enter your Age in years.
- Input your Weight and Height (metric or imperial).
- Select your Activity Level (sedentary to super active).
- Click "Calculate TDEE" to see BMR, maintenance calories, fat loss, and muscle gain targets.
How Does the TDEE Calculation Work?
The calculator uses the Mifflin-St Jeor equation, considered the most accurate for modern populations:
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 major health platforms.
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 (-500) or muscle gain (+300).
- Works globally: Supports metric (kg, cm) and imperial (lbs, inches) units.
- Track progress: Recalculate every 4-6 weeks as weight or activity changes.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is calories burned at complete rest (breathing, organ function). TDEE includes BMR plus all daily activities and exercise. TDEE is what you should use for meal planning.
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 (weekly weight changes).
Should I eat my TDEE to lose weight?
No—eat 300-500 calories below TDEE for safe, sustainable fat loss (about 0.5-1 lb per week). Eating at TDEE maintains current weight.
Can I use this for bodybuilding or cutting?
Absolutely. Bodybuilders use TDEE to dial in precise calorie and macro targets for bulking (+300-500) or cutting (-500) phases.
Take control of your fitness journey — bookmark this TDEE calculator, track your intake, and adjust as you progress.