TDEE Calculator
Free TDEE Calculator Online to estimate Total Daily Energy Expenditure and calorie targets to lose weight. Enter age, gender, height, weight, and activity with Metric, US, or UK units.
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About this TDEE Calculator
This free TDEE calculator estimates Total Daily Energy Expenditure (TDEE) and calorie targets to lose weight. It starts from BMR with the Mifflin–St Jeor equation, then applies your activity level. Use Men or Women profiles with Metric, US, or UK units.
How to calculate TDEE
- 1
Choose profile and units
Select Men or Women, enter age, weight, and height, then pick an activity level.
- 2
Review TDEE and fat-loss targets
See your TDEE and BMR, then use Quick Insights for mild and moderate calorie deficits to lose weight.
- 3
Adjust activity and compare targets
Change activity level anytime to update maintenance calories and fat-loss or surplus guidance.
Why use this TDEE calculator
Built for fat-loss planning
See maintenance calories plus mild (−250) and moderate (−500) deficit targets.
Mifflin–St Jeor + activity
Estimates BMR first, then multiplies by five activity factors for realistic TDEE.
Metric, US & UK units
Enter measurements the way you already track them.
Pairs with BMR Calculator
Need resting burn only? Jump to the BMR Calculator with the same inputs style.
How TDEE Calculator Works - Calculation & Formulas
Total Daily Energy Expenditure (TDEE) estimates the calories you burn in a full day. This tool calculates BMR with the Mifflin–St Jeor formula, then multiplies by an activity factor to get maintenance calories and weight-loss targets.
BMR (Men)
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5Example: 80 kg, 178 cm, age 30 → (10 × 80) + (6.25 × 178) − (5 × 30) + 5 = 1,780 kcal/day
BMR (Women)
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161Example: 65 kg, 165 cm, age 28 → (10 × 65) + (6.25 × 165) − (5 × 28) − 161 ≈ 1,381 kcal/day
TDEE from activity
TDEE = BMR × activity factorExample: Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Very active 1.725 · Extra active 1.9. Example: 1,780 × 1.55 ≈ 2,759 kcal/day maintenance.
Fat-loss calorie targets
Mild deficit = TDEE − 250 · Moderate deficit = TDEE − 500Example: TDEE 2,759 → mild ≈ 2,509 kcal/day · moderate ≈ 2,259 kcal/day. Adjust based on progress.
Maintenance vs deficit
Eating near TDEE tends to maintain weight. A sustained deficit below TDEE supports fat loss when protein, sleep, and training are adequate.
Don’t crash below BMR
Very low intakes can be hard to sustain and may not be appropriate for everyone. Prefer a modest deficit from TDEE and seek professional advice when needed.
Units conversion
Enter Metric (kg/cm), US (lb, ft/in), or UK (stone/lb, ft/in). The calculator converts inputs so formulas run in kilograms and centimeters.
Frequently asked questions - FAQs
Quick answers about TDEE Calculator.
Yes. You can calculate TDEE and fat-loss calorie targets online for free with no account required.
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