TDEE Calculator

The TDEE (Total Daily Energy Expenditure) Calculator determines the total number of calories your body expends in a 24-hour day based on your basal metabolic rate and daily movement. Understanding your maintenance energy requirement is the prerequisite for designing an effective meal plan. Enter your age, sex, height, weight, and activity level, and the calculator applies the Mifflin-St Jeor formula to determine your Basal Metabolic Rate (BMR), followed by standard PAL (Physical Activity Level) multipliers. It outputs your exact maintenance calories alongside structured targets for gradual fat loss (15–20% deficit) and clean bulking (10–15% surplus). All calculations take place directly in your browser.

1. Select your unit system (metric or imperial).
2. Enter your age, biological sex, current height, and body weight.
3. Choose your typical weekly physical activity level from sedentary to very active.
4. Review your calculated BMR and TDEE maintenance calories, along with cutting and bulking targets.

Your maintenance calories are the foundation of any successful nutrition or fitness program. Knowing your TDEE enables you to establish a predictable calorie deficit for fat loss or a controlled surplus for building lean muscle without guesswork.

• BMR calculated using the clinically validated Mifflin-St Jeor equation.
• Five activity level multipliers matching standard exercise science protocols.
• Tailored calorie goals for weight loss (cutting), weight maintenance, and muscle gain (bulking).
• Seamless toggle between metric (kg/cm) and imperial (lbs/inches).
• Private and client-side — your physical metrics are never uploaded.

Mifflin-St Jeor BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + (5 for males, −161 for females). TDEE = BMR × Activity Multiplier (1.2 Sedentary, 1.375 Light, 1.55 Moderate, 1.725 Heavy, 1.9 Athlete).