📖 About This Calculator

The TDEE Calculator is a free online tool that calculates your Total Daily Energy Expenditure — the total number of calories your body burns every day including your base metabolism and all physical activity.

TDEE is calculated using the Mifflin-St Jeor formula, which is the most accurate and widely used method recommended by nutrition scientists. Simply enter your age, gender, height, weight, and activity level, and the calculator will instantly show your daily calorie needs along with personalized goals for weight loss, maintenance, and muscle gain.

Whether you are trying to lose weight, build muscle, or simply maintain your current body weight, knowing your TDEE is the most important first step. All results are instant — no sign-up or download required.

🚀 How to Use

1 Select your preferred unit system — Metric (cm/kg) or Imperial (ft/lbs).

2 Enter your Age in years.

3 Select your Gender — Male or Female.

4 Enter your Height in centimeters, or feet and inches.

5 Enter your Weight in kilograms or pounds.

6 Select your Activity Level from the dropdown:

7 Sedentary — little or no exercise

8 Lightly Active — exercise 1–3 days per week

9 Moderately Active — exercise 3–5 days per week

10 Very Active — hard exercise 6–7 days per week

11 Extra Active — very hard exercise or physical job

12 Click Calculate TDEE.

13 Your TDEE, BMR, activity calories, and personalized calorie goals will appear instantly.

14 Tip: Click Reset to clear all fields and start a new calculation.

❓ Frequently Asked Questions

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a full day, including your resting metabolism and all physical activity. Knowing your TDEE is essential because it tells you exactly how many calories you need to eat to lose weight, maintain your weight, or gain muscle. Eating below your TDEE creates a calorie deficit for weight loss, while eating above it supports muscle gain.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. TDEE is your BMR multiplied by your activity level, which means it accounts for all the calories you burn through daily movement, exercise, and physical activity. TDEE is always higher than BMR and is the more useful number for real-world calorie planning.

This calculator uses the Mifflin-St Jeor formula, which is currently the most accurate and scientifically validated method for estimating Basal Metabolic Rate. It was developed in 1990 and is recommended by the American Dietetic Association as the preferred formula for calculating calorie needs in both healthy individuals and clinical settings.

To lose weight safely, you should eat approximately 500 calories below your TDEE per day. This creates a deficit that leads to approximately 0.5 kg or 1 pound of fat loss per week. Eating 1000 calories below your TDEE may result in faster loss but is only recommended under medical supervision. Eating fewer than 1200 calories per day for women or 1500 for men is generally not advised without professional guidance.

The TDEE Calculator provides a reliable estimate based on the scientifically proven Mifflin-St Jeor formula. However, every person's metabolism is slightly different due to factors like genetics, muscle mass, hormones, sleep quality, and medical conditions. Use your TDEE result as a solid starting point, track your actual results over 2–3 weeks, and adjust your calorie intake based on real progress.

⚠️ Disclaimer

This TDEE Calculator is provided for general informational and educational purposes only. The results generated by this tool are based on the Mifflin-St Jeor formula and standard activity multipliers and are intended as general estimates — not as medical or nutritional advice.

Individual calorie needs vary based on factors including genetics, medical conditions, hormonal status, medications, and body composition. A TDEE result from this calculator may not accurately reflect the needs of every individual.

If you have any medical condition, are pregnant or breastfeeding, or have specific dietary requirements, please consult a qualified healthcare professional, registered dietitian, or nutritionist before making changes to your diet based on these results.

We are not responsible for any health decisions or consequences taken based on the results provided by this calculator. Use this tool as a starting reference point only — not as a substitute for professional medical or nutritional evaluation.