TDEE & Calorie Calculator
Find out how many calories you burn each day and get personalised targets for weight loss, maintenance, or gain — free, no account required, and nothing leaves your device.
Fill in your details above to calculate your TDEE and calorie goals
All calculations run locally — nothing leaves your browser
How It Works
Enter your details
Select your biological sex and preferred unit system (metric or imperial), then enter your age, weight, and height. Results appear instantly.
Pick your activity level
Choose from five levels — sedentary through extremely active — to account for how exercise and daily movement affect your calorie needs.
Get BMR & TDEE
Your Basal Metabolic Rate (calories at rest) and Total Daily Energy Expenditure (including activity) are calculated using the Mifflin–St Jeor equation.
See your calorie goals
A table shows daily targets for weight loss (−500 kcal), mild loss, maintenance, mild gain, and weight gain (+500 kcal) — adjust over time based on real results.
What is a TDEE Calculator?
A TDEE calculator (Total Daily Energy Expenditure calculator) estimates the total number of calories your body burns each day, combining your resting energy needs (BMR) with the extra energy used for physical activity. Knowing your TDEE is the starting point for any diet or fitness goal — whether you want to lose weight, maintain your current weight, or build muscle.
BMR vs. TDEE — What's the Difference?
- BMR (Basal Metabolic Rate) — the calories your body burns at complete rest to maintain essential functions: breathing, heartbeat, temperature regulation, and cell repair. Think of it as your "engine idling" calorie burn.
- TDEE (Total Daily Energy Expenditure) — your BMR multiplied by an activity factor that reflects how much you move during the day. This is your true daily calorie burn and the figure you should base your nutrition goals on.
How This Calculator Works
This tool uses the Mifflin–St Jeor equation, the formula most consistently supported by research for estimating BMR in the general adult population:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Your TDEE is then calculated by multiplying your BMR by an activity multiplier:
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no exercise | × 1.2 |
| Lightly Active | Light exercise 1–3 days / week | × 1.375 |
| Moderately Active | Moderate exercise 3–5 days / week | × 1.55 |
| Very Active | Hard exercise 6–7 days / week | × 1.725 |
| Extremely Active | Physical job + hard daily training | × 1.9 |
How Many Calories Should I Eat to Lose Weight?
The most widely used guideline is to create a 500 kcal daily deficit below your TDEE. This equates to roughly 3,500 kcal per week — approximately the energy stored in 0.45 kg (1 lb) of body fat. In practice:
- −500 kcal/day → approximately 0.5 kg (1 lb) lost per week
- −250 kcal/day → approximately 0.25 kg lost per week (gentler, more sustainable)
- TDEE calories → weight maintenance
- +250 kcal/day → slow, lean muscle gain
- +500 kcal/day → faster mass gain (typical for bulking)
These are starting estimates. Track your actual weight over 2–4 weeks and adjust your intake up or down by 100–200 kcal based on the trend.
Features
- Mifflin–St Jeor equation: the most validated formula for general-population BMR estimation.
- Five activity levels: from sedentary to extremely active, covering the full range of lifestyles.
- Full calorie goal table: targets for weight loss, mild loss, maintenance, mild gain, and gain in one view.
- Metric and imperial support: switch seamlessly between kg/cm and lbs/ft.
- Instant results: all values update in real time as you type — no button to press.
- Your data stays private: all calculations run locally in your browser — nothing is uploaded or stored.
- No account required: open the page and start calculating straight away.
How Accurate is a TDEE Calculator?
TDEE calculators are excellent starting points, but no equation can perfectly capture individual variation in metabolism, muscle mass, hormonal factors, and non-exercise activity thermogenesis (NEAT). Research suggests the Mifflin–St Jeor formula is accurate to within ±10% for most people. Use the result as a baseline and let real-world body-weight data guide your adjustments over time.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, combining your resting metabolic rate (BMR) with the energy used for physical activity. Eating at your TDEE maintains your current weight.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs for basic life functions — breathing, circulation, and cell repair — while completely at rest. Your TDEE is your BMR multiplied by an activity factor.
What equation does this calculator use?
This calculator uses the Mifflin–St Jeor equation, widely regarded as the most accurate formula for estimating BMR in the general adult population. Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
How many calories should I eat to lose weight?
A commonly used guideline is to eat 500 kcal below your TDEE per day, creating a deficit that equates to roughly 0.5 kg (1 lb) of fat loss per week. For a gentler approach, a 250 kcal daily deficit results in around 0.25 kg per week. Always consult a healthcare professional before making significant dietary changes.
How accurate is a TDEE calculator?
TDEE estimates based on height, weight, age, and activity level are a useful baseline, but individual variation in metabolism, muscle mass, and lifestyle can mean real-world differences of ±10–15%. Treat the result as a starting point and adjust based on actual weight trends over 2–4 weeks.
Is this medical advice?
No. This calculator provides estimates for informational purposes only and is not a substitute for advice from a registered dietitian, nutritionist, or physician. Consult a qualified healthcare professional before making significant changes to your diet.
Is my data stored or sent anywhere?
No. All calculations happen entirely in your browser using JavaScript. Nothing you enter — age, weight, height, or sex — is ever sent to or stored on any server.
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