Built on established formulas

Free TDEE Calculator for Weight Loss

A reliable online Total Daily Energy Expenditure (TDEE) calorie calculator. Estimate your BMR, macros, and calorie deficit using the Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas — 100% free.

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Calculator

Calculate Your TDEE

Enter your details to estimate your daily calorie needs using widely trusted formulas

Gender
' "
Activity Level
Goal
Your TDEE
0 kcal/day
Mifflin-St Jeor Formula
Basal Metabolic Rate (BMR)
0 kcal
BMI
0
--
Target Calories
0 kcal
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Macronutrient Breakdown

Protein: 0g (0%)
Carbs: 0g (0%)
Fat: 0g (0%)

Meal Plan

How It Works

How the Calculation Works

Get your results in less than a minute

1

Enter Your Data

Fill in the form with your gender, age, weight, height, and activity level. You can also add your body fat percentage for an even more accurate calculation.

2

Calculate TDEE

Your data is processed using the Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas to estimate your total daily energy expenditure.

3

Discover Your Macros

Get your TDEE, BMR, BMI, and the optimal breakdown of protein, carbs, and fat for weight loss, maintenance, or muscle gain.

Your Goal

Calorie Goals: Lose, Maintain or Gain Weight

Personalized calorie and macro targets for your specific goal

Weight Loss

Calculate the ideal calorie deficit to lose weight in a healthy and sustainable way while preserving muscle mass.

Learn More

Maintenance

Maintain your ideal weight with the right calorie intake and a balanced macronutrient distribution.

Learn More

Muscle Gain

Achieve a controlled calorie surplus to promote muscle growth with the right protein intake.

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Resources

Nutrition and Calorie Guides

Understand the science behind your results

TDEE Calculator Guide

Complete guide to finding your total daily energy expenditure using scientific formulas.

BMR & TDEE Calculator

Understand the difference between BMR and TDEE, and why both matter for your calorie goals.

BMI Calculator

Calculate your body mass index and find out which category you fall into according to the WHO.

Daily Calories

How many calories do you need per day? The complete guide based on gender, age, and goal.

TDEE Calorie Deficit

How to create an effective calorie deficit using your TDEE results for fat loss.

TDEE Macro Calculator

How to split your TDEE into protein, carbs, and fat for weight loss, maintenance, or bulking.

Frequently Asked Questions

Answers to the most common questions about calorie needs and metabolism

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It is estimated by multiplying your Basal Metabolic Rate (BMR) by a factor based on your physical activity level. Our TDEE calculator uses the Mifflin-St Jeor formula by default, which is widely used in clinical and nutrition practice.

BMR (Basal Metabolic Rate) represents the calories your body burns at rest to maintain vital functions such as breathing, circulation, and body temperature. TDEE, on the other hand, also includes all calories burned during daily physical activities. TDEE is always higher than BMR and represents your actual daily calorie requirement.

To lose weight, create a calorie deficit of 15-20% below your TDEE. For example, if your TDEE is 2,000 kcal, aim for about 1,600-1,700 kcal per day. Avoid overly aggressive deficits, as they can slow your metabolism and cause muscle loss.

Macronutrients (protein, carbs, and fat) are calculated based on your target calories and the type of activity you do. For maintenance, a split of about 30% protein, 40% carbs, and 30% fat is recommended. For weight loss, it is preferable to increase protein to 35% and reduce carbs to 35%, keeping fat at 30%.

The Mifflin-St Jeor formula is recognized by the Academy of Nutrition and Dietetics as one of the most reliable methods for estimating basal metabolic rate. It has a typical margin of error of 5-10% compared to indirect calorimetry. For a closer estimate, enter your body fat percentage to also activate the Katch-McArdle formula.

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