TDEE and Calorie Calculator

What is tdee and calorie calculator?

Your body burns calories even at rest. That is your basal metabolic rate, or BMR. Adding the energy you use through daily movement and exercise gives your total daily energy expenditure, or TDEE.

Knowing a rough TDEE helps with meal planning and with understanding portions. It is an estimate and not a target. Needs vary with age, health, muscle mass and many other factors.

How to use the tdee and calorie calculator

1. Choose your sex and enter your age, height and weight.
2. Pick the activity level that best matches your week.
3. Read your BMR and your estimated maintenance calories.

How the tdee and calorie calculator works

BMR uses the Mifflin St Jeor equation: 10 times weight in kg, plus 6.25 times height in cm, minus 5 times age, plus 5 for men or minus 161 for women. TDEE equals BMR times the activity factor, from 1.2 to 1.9.

Worked example

Common uses of the tdee and calorie calculator

• Getting a rough idea of daily energy needs.
• Planning meals for an active lifestyle.
• Understanding how activity changes calorie needs.
• Comparing estimates before speaking with a dietitian.
• Learning how BMR and TDEE differ.

Tips and common mistakes

Treat the result as a starting point and watch how your body responds over a few weeks.

If you have a medical condition, are pregnant, or are changing your diet significantly, speak with a doctor or registered dietitian.

Background: what to know before you rely on it

The Mifflin St Jeor equation was published in 1990 and has been shown in studies to predict resting energy use better than older formulas for most adults. Activity multipliers are rough, and people often overestimate how active they are. Muscle burns more energy than fat, so two people of the same weight can have different needs. Appetite, sleep, stress and health conditions also play a role. For this reason, estimates are best used as a starting point and adjusted with real world results. Extreme restriction is not advised, and anyone with a history of disordered eating should seek professional guidance before using calorie targets.

Private, free and fast

This tool runs entirely in your browser. What you type or choose is not uploaded to a server and is not saved after you close the page, which keeps it fast and private. It is free to use as often as you like. See more in all calculators, or browse the full list of tools.

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Results are for information and education. For legal, financial, medical or security decisions, check with a qualified professional. Financial results are estimates and exclude fees and taxes unless the tool says otherwise.