TDEE Calculator

Total Daily Energy Expenditure is the total calories you burn in a day — BMR multiplied by an activity factor (1.2 sedentary to 1.9 very active).

It is the most accurate BMR formula for the general population in published research. Real-world TDEE can still vary 5-10% by genetics and activity precision.

Maintain holds weight. Cut = TDEE - 500 kcal for ~1 lb/week fat loss. Bulk = TDEE + 300 kcal for lean muscle gain. Adjust based on 2-4 week trends.

Yes, the TDEE Calculator is 100% free with no registration, no hidden fees, and no usage limits. All processing happens locally in your browser, ensuring complete privacy.

Absolutely. The TDEE Calculator processes everything client-side in your browser. No data is uploaded to or stored on any server. Your content remains private on your device at all times.

Yes, the TDEE Calculator is fully responsive and works on smartphones and tablets. You can use it on any device with a modern web browser -- no app download required.

No account or registration is needed. Simply open the TDEE Calculator in your browser and start using it immediately. There are no sign-up walls or usage restrictions.

Simply enter your input in the provided field, adjust any settings to your preference, and the tool will process it instantly. You can then copy the result to your clipboard or download it.

The TDEE Calculator works in all modern browsers including Chrome, Firefox, Safari, Edge, and Opera. For the best experience, use the latest version of your preferred browser.

Your Basal Metabolic Rate (BMR) is the energy your body burns at complete rest just to keep you alive — breathing, circulation, cell repair, and organ function. TDEE, or Total Daily Energy Expenditure, is your BMR plus everything else you do: walking, working, digesting food, and training. In practice, TDEE is always larger because it adds movement on top of resting metabolism. This calculator finds your BMR first using the Mifflin-St Jeor equation, then multiplies it by an activity factor between 1.2 and 1.9 to reach your TDEE. The gap between the two is entirely down to how active you are, which is why a desk worker and an athlete with identical BMRs can have very different daily calorie needs. Enter your details above to see both numbers side by side instantly.

Activity level is the single biggest source of error in any TDEE estimate because most people overestimate how much they move. Use Sedentary (×1.2) if you have a desk job and little or no exercise; Lightly Active (×1.375) for light exercise one to three days a week; Moderately Active (×1.55) for moderate exercise three to five days; Very Active (×1.725) for hard exercise six to seven days; and Extra Active (×1.9) only if you train hard and also have a physically demanding job. When unsure, pick the lower option, since underestimating is safer than overshooting your calories. This tool shows an activity breakdown with your TDEE at every multiplier side by side, so you can see exactly how much each classification shifts your daily target before committing to one. Compare them above and pick honestly.

Once your TDEE is known, you split those calories across protein, carbohydrate, and fat. This calculator uses a balanced 30% protein, 40% carbohydrate, and 30% fat split as a sensible starting point. To convert calories to grams, protein and carbohydrate are counted at 4 kcal per gram and fat at 9 kcal per gram, so on a 2,000 kcal target that works out to roughly 150g protein, 200g carbohydrate, and 67g fat. The gram totals always reconcile back to the calorie goal. These ratios are a reasonable default rather than a strict prescription — lifters in a hard cut often raise protein to preserve muscle, while endurance athletes may want more carbohydrate for fuel. The tool generates a full macro breakdown for your cut, maintain, and bulk goals automatically, so check yours above and adjust the split to fit your training.

Any TDEE figure is an estimate, not a measurement, so real-world expenditure can vary by 5 to 10 percent from the calculated number. The differences come from genetics, the amount you fidget and move outside formal exercise (known as non-exercise activity thermogenesis), and how precisely you classified your activity level. Two people with the same height, weight, age, and sex can genuinely burn different amounts. That is why the smart approach is to treat your TDEE as a starting hypothesis rather than an exact prescription. Hold your calorie intake steady for two to four weeks, track the trend on the scale, and adjust up or down based on what actually happens rather than a single day's reading. The number from this calculator gives you a defensible anchor to start that loop — recalculate above whenever your weight or activity changes.

Yes. The calculator accepts both metric (kilograms and centimeters) and imperial (pounds and feet/inches) units, and you switch between them with a single toggle. Behind the scenes the Mifflin-St Jeor equation is defined in metric, so the tool converts your imperial measurements internally before computing — one pound equals 0.4536 kilograms. Because the conversion happens automatically and precisely, your BMR and TDEE come out identical whichever unit system you choose, with no rounding penalty for using familiar units. This is handy if you weigh yourself in pounds but read recipes or coaching plans in grams, or vice versa. You can also copy a clean text summary of your results or download the full breakdown — inputs, BMR, TDEE, goals, macros, and the activity table — as a CSV for a spreadsheet or coach. Pick your preferred units above and start.