TDEE Calculator
See your maintenance calories, activity-level comparison, cut/bulk targets, and a macro breakdown - all from four numbers. Free, no login, nothing stored.
Calories by Activity Level
Weight Change Targets
Macronutrient Breakdown
Macros shown are based on your Maintenance Calories. Apply the same percentages to any target above if you're cutting or bulking.
These are estimates, not medical advice. Consult a doctor or registered dietitian before making changes to your diet, and never go under 1,200 kcal/day without medical supervision.
What Is TDEE?
TDEE (Total Daily Energy Expenditure) is an estimate of how many calories your body uses in a day. Most of it comes from your basal metabolic rate - the energy needed just to keep your body running at rest. On top of that, digestion and daily movement add the remaining share, so your TDEE covers everything from walking around the house to a structured workout.
Free, No Login, No Data Stored
This calculator runs entirely in your browser. There is no sign-up, no account, and nothing you enter is saved, tracked, or sent anywhere. It's free to use as many times as you need.
How to Use This TDEE Calculator
- Select your gender, enter your age, height, and weight - unit toggles let you switch between cm/inches and kg/lbs.
- Choose the activity level that best matches a typical week, not your busiest week.
- Your Maintenance Calories appear instantly at the top, along with a comparison across every activity level.
- Scroll down to see Weight Change Targets (cutting and bulking calorie levels) and a Macronutrient Breakdown across three common carb-split styles.
- Use the Download button to save the full result as a text file.
How TDEE Is Calculated
Men:
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5Women:
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
TDEE = BMR x Activity Multiplier
Weekly Change (kg) = (Daily Calorie Difference x 7) / 7,700, based on the commonly used approximation that roughly 7,700 kcal corresponds to 1 kg of body fat.
The Mifflin-St Jeor equation, published in 1990, is widely regarded as one of the more accurate BMR formulas for the general population, and remains a common default in clinical settings. Individual results can still vary due to genetics, muscle mass, and other factors this formula does not measure.
Activity Level Guide
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days a week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days a week |
| Very Active | 1.725 | Hard exercise 6-7 days a week |
| Extra Active | 1.9 | Two workouts a day, most days, or very physical work |
Most people slightly overestimate their own activity level. If you train 3 times a week but sit at a desk the rest of the time, Lightly Active is usually the better fit rather than Moderately Active.
About the Macro Splits
- Moderate Carb (30% protein / 35% fat / 35% carb): a balanced default that works for most people and most training styles.
- Lower Carb (40% / 40% / 20%): higher protein and fat, sometimes preferred for appetite control or blood sugar management.
- Higher Carb (30% / 20% / 50%): more carbohydrate fuel, often suited to higher training volume or longer endurance sessions.
These are general starting splits, not personalised prescriptions. Protein and carbohydrate provide about 4 calories per gram, while fat provides about 9 calories per gram, which is why the gram amounts differ even when calories match.
Who Is This Calculator For?
- Anyone wanting a starting reference for daily calorie needs.
- People tracking nutrition who want maintenance, cutting, and bulking numbers in one place.
- Fitness enthusiasts comparing how energy needs shift across different activity levels.
This tool is for general information only and is not a substitute for personalised advice from a doctor or registered dietitian, particularly if you have any health conditions or specific nutritional needs.
Frequently Asked Questions
Is this calculator medically accurate?
It uses the Mifflin-St Jeor equation, a well-regarded formula for estimating BMR, but actual metabolism varies by individual due to genetics, muscle mass, hormones, and other factors this calculator cannot measure. Treat the result as a starting point, then adjust based on a few weeks of real-world weigh-ins.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds daily movement, exercise, and digestion on top of that, and is typically 20% to 90% higher than BMR depending on how active you are.
How many calories should I eat to lose weight?
A moderate deficit of around 250 to 500 calories a day below maintenance is a commonly used, sustainable range. Larger deficits can speed up short-term results but are harder to maintain. Do not go under 1,200 kcal a day without medical supervision.
Should I recalculate my TDEE as my weight changes?
Yes. As body weight changes meaningfully (roughly every 5 to 10 kg), your BMR shifts too, so it's worth recalculating periodically rather than relying on one fixed number indefinitely.
Why do the macro grams change even when the percentages look similar?
Because fat provides more than double the calories per gram compared to protein and carbohydrates (9 kcal/g versus 4 kcal/g), so the same percentage of calories translates into fewer grams for fat than for protein or carbs.
Is this calculator free to use?
Yes, completely free, with no login and no data stored, and works on both mobile and desktop.
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