TDEE Calculator

Calculate your Total Daily Energy Expenditure to optimize your nutrition for weight loss, muscle gain, or maintenance

Calculate Your TDEE

Your Information

Male
Female
Metric (kg, cm)
Imperial (lbs, ft/in)
kg
cm

Your TDEE Results

Basal Metabolic Rate (BMR)
1,680 kcal
Activity Level
Moderately Active (1.55)
Total Daily Energy Expenditure (TDEE)
2,604 kcal

Calorie Goals

Weight Maintenance
2,604 kcal
Weight Loss (0.5 kg/week)
2,104 kcal
Muscle Gain (0.25 kg/week)
2,854 kcal

What Is TDEE?

TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day through:

  • Resting metabolic processes (Basal Metabolic Rate - BMR)
  • Physical activity (exercise, sports, etc.)
  • Daily tasks (walking, working, household chores)
  • Digesting food (Thermic Effect of Food - TEF)

Knowing your TDEE is essential for setting accurate fitness goals—whether you're trying to lose fat, gain muscle, or maintain your current weight.

How This Calculator Works

We use the scientifically validated Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR), then adjust it for your activity level.

Example Calculation

35-year-old male
Weight: 80 kg (176 lbs)
Height: 180 cm (5'11")
Activity Level: Moderately Active

BMR = (10 × 80) + (6.25 × 180) - (5 × 35) + 5 = 1,745 kcal
TDEE = 1,745 × 1.55 = 2,705 kcal/day

Why Use This TDEE Calculator?

  • Fast, accurate, and science-backed - Uses the gold standard Mifflin-St Jeor Equation
  • Supports both metric and imperial units - Switch between kg/lbs and cm/ft-in
  • Perfect for planning goals - Get calorie targets for weight loss, muscle gain, or maintenance
  • Completely free - No signup required, no hidden fees
  • Works on all devices - Fully responsive design for mobile, tablet, and desktop