🔥TDEE Calculator
Estimate your Total Daily Energy Expenditure from your BMR and activity level. Choose your formula, unit system, and see a clear breakdown of how the number is derived.
Enter your details to see your TDEE estimate.
This tool is a general reference and is not medical or dietary advice. Please consult a registered dietitian or physician before making any significant change to your diet, nutrition, or weight. Individual needs vary, and only a qualified professional can give advice tailored to you.
Free TDEE Calculator Online
Curious how many calories your body uses in a day? Our free TDEE Calculator estimates your Total Daily Energy Expenditure the moment you enter your details. As a fast and reliable tdee calculator, it first works out your Basal Metabolic Rate (BMR)—the energy you'd burn at rest—then factors in your activity level to estimate the total energy you use across a typical day.
But it does more than one figure. Work in metric or imperial units, choose between trusted formulas like Mifflin-St Jeor and Harris-Benedict, and see a clear breakdown of how your BMR and activity multiplier combine into your TDEE. Whether you're learning how metabolism works or just curious about the numbers, the full picture is right there.
Simply enter your details to see your estimate instantly. No sign-up, no downloads, no limits—just a clear, private calculation whenever you need it. Learn more in the FAQ or About pages.
About the TDEE Calculator
Key features
BMR estimation
Calculates your Basal Metabolic Rate from height, weight, age, and sex — the foundation of the TDEE estimate. Two established formulas are available to choose from.
Activity-based TDEE
Five activity levels (sedentary through extra active) each map to a standard multiplier. Select the level that best matches your typical week and the TDEE updates instantly.
Metric & imperial input
Switch freely between metric (cm, kg) and imperial (ft/in, lb) at any time. The calculation and result update without any page reload.
Clear derivation breakdown
The result card shows your BMR, the activity multiplier used, the activity level name, and which formula was applied — so you can follow every step of the calculation.
BMR vs TDEE — what's the difference?
BMR is the number of calories your body would burn if you did nothing but rest in a temperature-controlled room for 24 hours. It accounts for breathing, circulation, cell production, and other involuntary functions. It does not include any energy used for movement or digestion.
TDEE is always higher than BMR. It adds the energy used for all physical activity — walking, exercising, even light fidgeting — plus the thermic effect of food (the energy used to digest meals). TDEE is therefore a better estimate of the actual calories your body needs to maintain its current weight on a typical day.
How the formulas work
Mifflin-St Jeor (male)
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Mifflin-St Jeor (female)
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Harris-Benedict (male)
BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) − 5.677 × age
Harris-Benedict (female)
BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) − 4.330 × age
Activity multipliers
Sedentary 1.2 · Lightly active 1.375 · Moderately active 1.55 · Very active 1.725 · Extra active 1.9
TDEE calculation
TDEE = BMR × activity multiplier. The result is rounded to the nearest whole calorie.
A note on accuracy and medical advice
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — an estimate of the total number of calories your body uses in a typical day, including rest, digestion, and physical activity.
How does the TDEE calculator work?
It first estimates your BMR (the calories you'd burn at complete rest) from your height, weight, age, and sex, then multiplies it by an activity factor based on how active you are to estimate your total daily expenditure.
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the energy your body uses at rest just to stay alive — breathing, circulation, cell repair, and so on. TDEE is your BMR plus the energy used for daily movement and activity, so TDEE is always higher than BMR.
Which formula does it use?
You can choose between Mifflin-St Jeor and Harris-Benedict. Mifflin-St Jeor is widely regarded as one of the more accurate general estimates for most adults. Harris-Benedict is the older, historically common formula and tends to produce slightly higher values.
What do the activity levels mean?
Each activity level maps to a multiplier applied to your BMR. Sedentary (1.2) covers desk work with little exercise; lightly active (1.375) applies to 1–3 exercise days per week; moderately active (1.55) to 3–5 days; very active (1.725) to 6–7 hard training days; and extra active (1.9) to very hard daily exercise or a physically demanding job.
Can I use metric or imperial units?
Yes. You can enter your height and weight in metric (cm, kg) or imperial (ft/in, lb), and the result updates instantly.
How accurate is the TDEE estimate?
It's a well-established estimate, not an exact measurement. Real energy expenditure varies with body composition, genetics, health, and day-to-day activity, so treat the number as a general guide rather than a precise target.
Is my data stored anywhere?
No. Your details are processed directly in your browser and are never stored or sent to a server, keeping your information completely private.
Does it work on mobile devices?
Yes, the calculator is fully responsive and works on smartphones, tablets, and desktops without any installation.
Should I base a diet or training plan on this number?
TDEE is an educational estimate, not personalised advice. For nutrition, weight, or training decisions — especially if you have any health conditions — consult a doctor or a qualified dietitian or fitness professional.