TDEE Calculator Calculate Total Daily Energy Expenditure based on BMR and activity level for weight management.
TDEE Calculator
Calculate Total Daily Energy Expenditure based on BMR and activity level for weight management.
Enter Your Details
Input sex, age, weight, height, and select unit system.
Select Activity Level
Choose from sedentary to very active based on your lifestyle.
View Calorie Targets
See maintenance calories, plus weight loss and gain targets.
What Is TDEE Calculator?
The Total Daily Energy Expenditure (TDEE) calculator estimates the total number of calories you burn in a day, including all activities. TDEE combines your Basal Metabolic Rate (BMR) — calories burned at rest — with an activity multiplier that accounts for your daily physical activity and exercise. This gives you your maintenance calories: the amount you need to eat to maintain your current weight. The calculator also provides targets for weight loss (−500 cal deficit) and weight gain (+500 cal surplus), representing approximately 0.5 kg (1 lb) per week change. Understanding your TDEE is the foundation of any effective nutrition plan.
Why Use TDEE Calculator?
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Calculates personalized daily calorie needs based on your activity level
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Provides maintenance, weight loss, and weight gain targets
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Uses the accurate Mifflin-St Jeor BMR formula
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Five activity levels from sedentary to very active
Common Use Cases
Weight Loss
Eat below your TDEE to create a calorie deficit and lose weight safely.
Muscle Building
Eat above your TDEE with proper training to support muscle growth.
Maintenance
Track calories at your TDEE level to maintain current weight.
Meal Planning
Use TDEE as the basis for planning meals and macronutrient distribution.
Technical Guide
TDEE is calculated as BMR × Activity Factor. BMR uses the Mifflin-St Jeor equation: Males: 10W + 6.25H − 5A + 5; Females: 10W + 6.25H − 5A − 161. Activity factors are: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), Extra Active (1.9). These multipliers account for Non-Exercise Activity Thermogenesis (NEAT), the Thermic Effect of Food (TEF, ~10% of calories), and Exercise Activity Thermogenesis (EAT). A 500-calorie daily deficit creates approximately 3,500 calories per week deficit, which roughly corresponds to 0.45 kg (1 lb) of fat loss, though individual results vary based on metabolic adaptation.
Tips & Best Practices
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1Be honest about your activity level — most people overestimate their activity
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2A 500 calorie deficit/surplus per day ≈ 0.5 kg (1 lb) per week change
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3TDEE is an estimate — adjust based on actual weight changes over 2-4 weeks
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4Activity level includes all movement, not just structured exercise
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🔢 Math & CalculatorsFrequently Asked Questions
Q What is the difference between BMR and TDEE?
Q How accurate is TDEE?
Q Should I eat below my TDEE to lose weight?
Q How do I know my activity level?
Q Does TDEE change over time?
About This Tool
TDEE Calculator is a free online tool by FreeToolkit.ai. All processing happens directly in your browser — your data never leaves your device. No registration or installation required.