TDEE Calculator - Calories and Macros
Calculate your Total Daily Energy Expenditure. Find your maintenance calories and set diet targets.
Tool Interface
How does the TDEE calculator work?
Enter your gender, age, height, weight, and activity level. The calculator first estimates your BMR (basal metabolic rate) with the widely used Mifflin-St Jeor equation, then multiplies it by your activity factor to get your TDEE — the calories you burn in a full day.
Mifflin-St Jeor: Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 · Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
- Goal calories: maintain = your TDEE; gentle weight loss ≈ TDEE − 500/day; weight gain ≈ TDEE + 500/day.
- Macros: the split shown is a balanced 30/40/30 (protein/carbs/fat) starting point — athletes and medical diets differ.
- Estimates, not prescriptions: real calorie needs vary with body composition, hormones, and lifestyle. Treat this as a planning guide, not medical advice.
- Private: everything is computed in your browser; no data is uploaded or stored.
For a weight-loss or medical nutrition plan, check in with a registered dietitian or your doctor.
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About This Tool
Find Your Daily Calorie Needs
The TDEE Calculator estimates your Total Daily Energy Expenditure, the calories you burn in a full day. Enter your gender, age, height, weight and activity level. The calculator first estimates your BMR (basal metabolic rate) with the widely used Mifflin-St Jeor equation, then multiplies it by your activity factor.
You get your maintenance calories plus targets for losing weight (minus 500 cal), maintaining, and gaining weight (plus 500 cal), with daily macros split 30 percent protein, 40 percent carbs and 30 percent fat. The tool is free and needs no signup.
How to Use the TDEE Calculator
Three steps to your calorie targets.
- Enter your stats: Gender, age in years, height in cm and weight in kg.
- Pick your activity level: From sedentary up to extra active.
- Click Calculate TDEE: See maintenance calories, cut and bulk targets, and macro grams.
Understanding the Numbers
- BMR: Calories your body burns at complete rest, from the Mifflin-St Jeor equation.
- TDEE: BMR times your activity factor. This is your maintenance level.
- Cutting: About 500 calories below TDEE typically loses around half a kilo per week.
- Bulking: About 500 above supports muscle gain with training.
Key Features
- Mifflin-St Jeor equation: The most validated BMR formula.
- Five activity levels: From sedentary to extra active.
- Three calorie targets: Lose, maintain and gain.
- Macro split: Protein, carbs and fat in grams at 30/40/30.
- Free and instant: No signup, no cost.
Frequently Asked Questions (FAQ)
Is the TDEE Calculator free? Yes. It is completely free with no signup.
What is TDEE? Total Daily Energy Expenditure: all calories you burn in a day, including exercise and daily movement.
How accurate is it? It is a well validated estimate, but individual metabolism varies. Track and adjust over two to three weeks.
What is the Mifflin-St Jeor equation? A research backed formula estimating resting calorie burn from gender, age, height and weight.
Should I eat back exercise calories? The activity factor already includes exercise. Only add more if you train beyond the selected level.
Is this medical advice? No. It is a planning estimate. Consult a professional for personal guidance.
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