Free TDEE Calculator | Know Exactly How Much to Eat
Enter your age, sex, weight, height, and activity level. Get your Total Daily Energy Expenditure, BMR, and personalized macro targets in under 30 seconds. No email, no account, no guesswork.
Gold-standard BMR equation. Switches to Katch-McArdle with body fat input.
For most adults. Validate over 2 to 3 weeks and adjust by 100 to 200 kcal.
Free nutrition calculators. TDEE, BMR, macros, deficit, body fat, and more.
Enter your stats, get your TDEE. No email, no account, no waiting.
From Your Stats To Your Calorie Target In 3 Steps
Your Body Burns Calories In 4 Ways
TDEE is not one number. It is the sum of four distinct processes happening in your body right now. Understanding each one makes you a better calorie manager.
The calories your body burns to stay alive: breathing, circulation, organ function, body temperature. You burn these even while you sleep. BMR is the foundation every TDEE calculation starts from.
Every step, fidget, and chore counts. Walking to your car, typing, washing dishes. NEAT is the most variable component between people. Two people with the same BMR can differ by 400 kcal per day through NEAT alone.
Calories burned during intentional training runs, lifts, swim sessions. Most people overestimate this number. A 45-minute gym session burns far less than fitness trackers suggest.
Your body burns calories just to digest and absorb food. Protein has the highest TEF at around 25% of its calories. This is one reason high-protein diets support fat loss even at the same calorie intake.
Add all four components and you get your TDEE your personal daily calorie budget. Every goal, every food decision, starts here.
Which Formula Does This TDEE Calculator Use?
Three formulas exist for calculating TDEE. This calculator uses the most accurate one for general use and switches automatically when you provide body fat data.
| Formula | Best For | Accuracy | Requires | Note |
|---|---|---|---|---|
| Mifflin-St JeorDefault | Most people | Within 10% | Age, weight, height, sex | Default formula. Recommended by the Academy of Nutrition and Dietetics. |
| Katch-McArdle | Lean or muscular individuals | Within 5% (lean) | Lean body mass (body fat %) | More accurate when you know your body fat percentage. |
| Harris-Benedict (revised) | Legacy use | Within 15% | Age, weight, height, sex | Older formula. Tends to overestimate by 5% vs Mifflin-St Jeor. |
Enter your body fat percentage in the calculator above to switch from Mifflin-St Jeor to Katch-McArdle automatically.
Every Nutrition Calculator You Need In One Place
TDEE is the starting point. These tools take you further from macros and deficits to hydration and body composition.
Specialized TDEE Calculators For Every Situation
A general TDEE calculator works for most people. These specialty tools go deeper, built for specific goals, life stages, and training types.
Pick Your Goal. We Will Show You Exactly What To Do
Find your calorie deficit, protect your muscle, and lose fat at a pace that sticks. No crash dieting, no extreme restriction.
Lock in your maintenance calories and hold the weight you have worked hard to reach. No surplus, no deficit, just balance.
Fuel your training, support recovery, and add lean mass without putting on unnecessary fat. A small, controlled surplus is all you need.
How To Get The Most Accurate TDEE Result
The formula gives you a starting estimate. These four habits close the gap between estimated and actual calorie burn.
Your TDEE changes as your weight changes. A 10 lb drop in body weight can lower your TDEE by 50 to 100 kcal. Recalculate regularly to avoid stalling.
Daily weigh-ins fluctuate by 1 to 3 lbs due to water and food volume. Use a 7-day average to judge whether your actual intake is above or below your TDEE.
A cup of oats can range from 70 g to 120 g depending on how it is packed. Gram-based weighing is 3 to 4 times more accurate than volume measurements.
If your weight is not moving after 2 weeks, adjust your intake by 100 to 200 kcal. Larger jumps risk overshooting and make it harder to find your true TDEE.
Understand The Numbers Behind Your Results
Evidence-based reads. No filler, no fluff. Just the science you need to make better decisions.
Questions People Usually Ask About TDEE
Most people have the same questions before getting started. Here are the direct answers no filler, no vague promises.
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