TDEE Calculator
Calculate your Total Daily Energy Expenditure and achieve your fitness goals
Personal Information
Activity Level
Select the option that best describes your weekly physical activity
Your Results
Your Total Daily Energy Expenditure (TDEE) is:
Weight Loss
500 cal deficit/day
Maintenance
Keep current weight
Weight Gain
500 cal surplus/day
Note: These calculations are estimates. Individual needs may vary.
Introduction:
Figuring out how many calories to eat can be a vexing exercise. Eat too little and you’ll be tired, with less muscle. Overeat and you will inevitably gain weight. Our TDEE Calculator removes the guesswork. It provides you with a precise, science-based calculation of how many calories you burn each day, so you can set realistic nutrition and fitness goals.
What is TDEE and Why It Matters?
TDEE = Total Daily Energy Expenditure. It is a measure of how many calories you burn in an average day — consuming everything your body needs to breathe, digest food, walk around, exercise and just exist.
It is crucial to know your TDEE if you:
- Lose weight
- Maintain your current weight
- Build muscle without excess fat
For instance, a person with a very sedentary job might only have a TDEE of 1,800 calories, while an extra active person could have a TDEE reaching over 2,800 calories. This variation is why understanding TDEE is the starting point to achieving any weight management objective.
How Our TDEE Calculator Works
Our TDEE calculator is free and easy to use. It uses your:
- Age – Howage you are there is a general trend toward lower calorie requirement with age.
- Sex – Men and women have different average energy needs per day.
- Body size – The larger the body, the more calories required
- Activity – Sedentary, Lightly active, Moderately active and Very active
Behind the scenes, we use well-tested formulas for BMR calculation to calculate your BMR (Basal Metabolic Rate) and then just apply an activity multiplier to determine your TDEE. What you’re left with is a trustworthy digit to use as you plan your meals and monitor your progress.
Benefits of Using Our Free TDEE Calculator
There are a few advantages of selecting our calculator:
- Accurate results: Based on research-backed formulas
- Completely free: No hidden paywalls or subscriptions
- Tailored to your goal: Works for weight loss, maintenance, or bulking
- User-friendly: Enter your data and get instant results
If you are looking to lose weight, then this free TDEE calculator will make it easier for you to discover the daily calorie goal personalized for you quickly.
How to Use the TDEE Calculator for Weight Loss
Step 1: Calculate Your TDEE
Use the calculator to figure out how many calories you should eat to maintain your weight. This is your starting point.
Step 2: Establish a Calorie Deficit
To lose weight, the extent of your caloric intake must fall short of TDEE. A safe and effective deficit is usually about 250-500 calories a day, so you lose weight slowly – about 0.5 to 1 pound a week.
Step 3: Tweak as You Go along
Your TDEE will meanwhile be decreasing a little as you continue losing weight. To keep from falling out of line, recalculate every other week. This is a necessary step for long-term success.
TDEE Calculation Formula Explained (For Advanced Users)
Curious about the math? Here is the basic process:
- Calculate BMR (Basal Metabolic Rate):
- Example: Mifflin-St Jeor Formula
- For men: BMR = 10 × weight (kg) + 6.25 × height (cm) } – 5 × age + 5
- For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161
- Multiply by an Activity Factor:
- Sedentary: × 1.2
- Lightly active: × 1.375
- Moderately active: × 1.55
- Very active: × 1.725
The resulting number is your Total Daily Energy Expenditure (TDEE).
Common Mistakes When Calculating TDEE
- Overestimating activity level: Many people choose a higher multiplier than they actually meet.
- You ignore changes in body composition: Muscle burns more calories at rest than fat.
- Not updating: As your weight changes, so does your TDEE.
- Outdated formulas: Our calculator includes the latest and best equations for accuracy.
TDEE Calculator vs. Calorie Calculator: What’s the Difference?
| Feature | TDEE Calculator | Calorie Calculator (BMR) |
| Includes activity | ✅ Yes | ❌ No |
| More accurate for goals | ✅ Yes | ❌ Often underestimates needs |
| Best use case | Weight loss, gain, maintenance | Basic metabolic needs only |
For the full picture, use a TDEE calculator and not just a BMR calculator.
Why Our TDEE Calculator is the Best Free Option in 2025
We based this calculator on accuracy and ease of use:
- Updated Repeatedly: According to the most recent research
- Mobile-friendly: Works on any device
- Privacy-focused: No personal data stored
- Quick And Free: Find results on the spot without signing up
Pro Tips for Maximizing Results
Combine TDEE with Macro Tracking
Now that you know your calorie goal, jot protein, carbs and fat. This is better for maintaining muscles and having high energy.
Pair with an Exercise Routine
Weight training increases metabolism and changes body composition.
Monitor Weekly Trends
Weight can fluctuate daily. Keep your thinking 7-day averages so as not to get frustrated.
Final Thoughts: TDEE Calculator | Best Tool 2025
Knowing what your TDEE is allows you to take charge of your health more than anything else. Whether you are on a weight loss plan, muscle gain diet, or want to maintain your bodyweight, our TDEE Calculator free tool makes sure that you have the numbers that matter and will help you out.
Start already and use our free TDEE calculator to lose/gain/maintain weight in 2025.
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Frequently Asked Questions (FAQ)
What is the most accurate TDEE calculator?
One that works with the Mifflin-St. Jeor or Katch-McArdle formulas with activity multipliers, like mine.
How do I calculate my TDEE manually?
Take the BMR formula to calculate by multiplying it by your activity level.
Is TDEE better than counting calories?
TDEE enables you to know which calorie target is appropriate for your tracking to work.
How often should I recalculate TDEE?
Every 4 to 6 weeks or after any drastic weight alterations.
What TDEE should I use for weight loss?
Take your TDEE and deduct 250–500 calories per day to lose body fat the safe way.
Can I use the TDEE calculator for bulking or gaining weight?
Yes, you should add 250–500 calories to your TDEE for lean muscle gain.
What’s the difference between BMR and TDEE?
The calories you burn at rest is your BMR, while what you burn doing just about everything else is your TDEE.
