TDEE Calculator
Total Daily Energy Expenditure is the most important number for changing your body. Find out exactly how many calories you burn in a day, including exercise.
Energy Output
Total calories burned
Activity Factor
Exercise multiplier
Maintenance
Zero weight change
Macro Goals
Diet breakdown
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the cumulative number of calories you burn in 24 hours.
The Equation of You
Your body burns calories in three ways: resting (BMR), digesting food (TEF), and physical activity (EAT/NEAT). TDEE sums all of these up. Knowing this number gives you your "Maintenance Calories"—the amount you can eat without gaining or losing weight.
BMR (Basal Metabolic Rate)
~70% of TDEE. Calories burned at complete rest (sleeping/breathing).
Activity (NEAT + EAT)
~20% of TDEE. Calories from exercise (EAT) and non-exercise movement like walking/fidgeting (NEAT).
Thermic Effect of Food (TEF)
~10% of TDEE. Calories burned digesting and absorbing nutrients.
Goal Setting
Easily calculate the deficit needed for fat loss or the surplus needed for muscle gain from your baseline.
Macro Planning
See recommended protein, carb, and fat targets based on your TDEE calculation.
Activity Accuracy
We use the revised Mifflin-St Jeor formula with detailed activity multipliers for the best estimation.
Why Choose Our Calculator?
Complete Picture
Other calculators stop at BMR. We factor in your lifestyle to give you a real-world number you can use immediately.
Dynamic Dieting
Switch between Cutting, Bulking, and Maintenance modes instantly to see how your nutrition needs change.
Privacy First
No tracking, no sign-ups. Your health data is processed locally in your browser for 100% privacy.
Calculate Your TDEE
Enter your stats below to find your daily calorie limit.
How to Use the TDEE Calculator
Finding your maintenance calories is simple. Follow these steps.
Enter Basic Details
Input your gender, age, height, and weight. We use this data to calculate your BMR (Basal Metabolic Rate), which is the foundation of your daily energy needs.
Select Activity Level
Be honest about how much you move. "Moderately Active" means purposeful exercise 3-5 times a week. Overestimating activity is the most common mistake.
Choose Your Goal
Once your TDEE is calculated, use the toggle buttons in the results area to instantly see the calorie targets for Cutting (Weight Loss) or Bulking (Muscle Gain).
Choosing the Right Activity Level
Most people overestimate. Be honest for best results.
Sedentary
Desk job, little to no intentional exercise. Daily steps under 5,000.
Lightly Active
Walking significantly or light workouts 1-3 times per week.
Moderately Active
Consistent exercise 3-5 times a week at moderate intensity.
Applications of TDEE
How to use your number effectively.
Weight Management
TDEE is the baseline. To lose fat, eat 500 calories less than your TDEE. To gain muscle, eat 200-500 calories more. Without knowing this number, you are guessing.
Athletic Performance
Undereating (eating below TDEE) while training hard can lead to fatigue and injury. Athletes use TDEE to ensure they are fueling their workouts adequately.
TDEE in Action
See how activity levels dramatically change calorie needs.
John (Office Worker)
Sedentary Lifestyle
BMR: 1,800 kcal
Activity: Desk job, no gym.
TDEE: 2,160 kcal
Even though John is an adult male, his low activity means he only needs ~2100 calories. Eating 2500 would cause weight gain.
John (Construction)
Active Lifestyle
BMR: 1,800 kcal (Same)
Activity: Physical job + Gym.
TDEE: 3,420 kcal
Same body, different day. If John switches to a physical job, his maintenance needs skyrocket by over 1,200 calories.
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Frequently Asked Questions
Does TDEE change daily?
Yes, technically. If you run 5 miles today but sit on the couch tomorrow, your energy burn is different. However, for diet planning, it's best to use an *average* activity level for consistency.
Should I eat back my exercise calories?
Generally, no. TDEE already accounts for your activity level multiplier. Adding exercise calories on top of TDEE is "double counting" and can lead to weight gain.
How accurate is this?
It is a scientific estimate. Individual metabolism varies. We recommend eating at your calculated TDEE for 2 weeks and monitoring your weight. If it stays stable, the number is accurate.
What if I want to build muscle?
To build muscle, you need a slight surplus. Aim for TDEE + 200 to 500 calories. This provides the extra energy needed for muscle synthesis.