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.
Calculate Your TDEE
Enter your details to estimate your daily calorie needs using widely trusted formulas
Macronutrient Breakdown
Meal Plan
How Our TDEE Calculator Works
Get your results in less than a minute
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.
Calculate TDEE
Your data is processed using the Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas to estimate your total daily energy expenditure.
Discover Your Macros
Get your TDEE, BMR, BMI, and the optimal breakdown of protein, carbs, and fat for weight loss, maintenance, or muscle gain.
TDEE Calculator for Every Goal
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 MoreMaintenance
Maintain your ideal weight with the right calorie intake and a balanced macronutrient distribution.
Learn MoreMuscle Gain
Achieve a controlled calorie surplus to promote muscle growth with the right protein intake.
Learn MoreTDEE Calculator 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.
TDEE Calculator FAQ
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.