TDEE Calculator – Estimate Your Daily Calorie Needs
Calculate total daily energy expenditure and calorie targets for losing, maintaining or gaining.
About the TDEE Calculator
What is the TDEE Calculator?
A TDEE calculator estimates the calories you burn in a full day, including activity, so you can set maintenance, deficit or surplus targets.
Why use this calculator?
Almost every body-composition goal hinges on calories. Knowing your TDEE turns weight changes from guesswork into a controllable equation.
How to use it
- Enter your age, height, weight and gender.
- Select your activity level honestly (most people overestimate it).
- Read your maintenance calories and the adjusted targets.
Formula
BMR = 10·kg + 6.25·cm − 5·age + (5 or −161); TDEE = BMR × activity factor.
A 500 kcal daily deficit yields about 0.5 kg of fat loss per week. Recompute as your weight changes.
Frequently Asked Questions
Why do my maintenance calories seem high (or low)?
The activity multiplier is the biggest source of error. Compare your real-world weekly weight change with the prediction and adjust by 100–200 kcal.
Do I need to eat my workout calories back?
Not on most days. Trackers overestimate burned calories; use recent weight trend as the source of truth instead.
Is this a medical diagnosis?
No. This tool provides general wellness information only. It is not a substitute for evaluation by a qualified healthcare professional.
Why do results differ from my doctor's measurements?
Clinical measurements use calibrated equipment and professional technique. Home estimates rely on formulas and self-reported values, so small differences are normal.
How often should I recalculate?
Recheck after meaningful changes such as weight gain or loss, a new workout routine, or every few months to track trends over time.
Do these formulas apply to everyone?
Most population formulas are less accurate for athletes, pregnant people, very young children and the elderly. Use them as a general guide.
Is this calculator free to use?
Yes. Every calculator on this site is completely free, with no hidden fees, no subscriptions and no limits on how many times you can use it.
How accurate are the results?
We use standard, widely accepted formulas and calculate in your browser using double-precision arithmetic. Results are rounded for readability, so treat them as reliable estimates rather than a guarantee. Real-world factors can vary the true figure.
Can I add this calculator to my own website?
Yes. Open this calculator page and use the "Add to your website" box in the sidebar to copy a ready-made iframe snippet, then paste it into any HTML page.
Does it work on a phone or tablet?
Yes. The layout is fully responsive, so it works on desktops, laptops, tablets and mobile phones, and every input adapts to touch screens.