TDEE Calculator

The TDEE Calculator estimates your Total Daily Energy Expenditure — the number of calories your body burns in a full day including exercise and daily movement. Understanding your TDEE is the foundation of any effective diet or training plan because it tells you exactly how many calories you need to maintain your current weight, and from there you can create a precise surplus for muscle gain or a deficit for fat loss. Enter your age, sex, height, weight, and activity level, and the tool computes your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation, then multiplies it by a standard activity factor to produce your TDEE. The Mifflin–St Jeor formula is widely regarded by nutrition researchers as the most accurate predictive equation for resting metabolic rate in healthy adults. Activity multipliers range from sedentary (little or no exercise) through extra active (intense daily training or a physically demanding job), matching the scale used in clinical nutrition guidelines. The result is a single calorie number you can use as a starting point for meal planning, macro calculations, or tracking in a food diary. The calculator is essential for athletes fine-tuning performance nutrition, dieters who want a science-based calorie target instead of a guess, personal trainers building client meal plans, and anyone curious about the energy cost of their lifestyle. You can toggle between metric and imperial units depending on your preference. All computation runs entirely in your browser — your weight, height, and personal metrics are never sent to a server or stored anywhere. There are no accounts to create, no subscriptions, and no usage limits. Recalculate as often as your weight or activity level changes to keep your nutrition plan aligned with your actual energy needs.

1. Enter your age, sex, height, and weight.
2. Select the activity level that best matches your typical week.
3. Read your TDEE — the calories needed to maintain your current weight.
4. Use the cut, maintain, and bulk targets to plan for fat loss or muscle gain.

Your maintenance calories are the anchor for any diet goal — you can't sensibly cut or bulk without knowing them. TDEE combines your baseline metabolism with how active you are to give a realistic daily number.

• BMR calculated with the accurate Mifflin-St Jeor equation.
• Five activity multipliers from sedentary to very active.
• Ready-made calorie targets for cutting, maintaining, and bulking.
• Metric and imperial units supported.
• Runs fully in your browser — nothing is uploaded.

First find BMR with Mifflin-St Jeor: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men, or − 161 for women. Then multiply by an activity factor: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9. That product is your TDEE. To cut, eat roughly 15–20% below it; to maintain, eat at it; to bulk, eat about 10–15% above it.