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TDEE Calculator— Free & Private

Calculate your Total Daily Energy Expenditure to plan your nutrition goals.

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Your TDEE

2,507kcal/day

BMR (base metabolic rate)1,618
TDEE (total daily energy)2,507
Mild weight loss (−250 kcal)2,257
Weight loss (−500 kcal)2,007
Mild weight gain (+250 kcal)2,757
Weight gain (+500 kcal)3,007

All calculations happen in your browser. No data stored.

What Is TDEE?

A TDEE calculator estimates your Total Daily Energy Expenditure — the total number of calories your body burns in a day by combining your Basal Metabolic Rate (BMR) with the energy used during physical activity, digestion, and other daily functions. TDEE is the most comprehensive measure for setting calorie targets because it reflects your actual daily energy demands. Enter your personal stats and activity level to get your estimate, all processed locally in your browser.

How to Use TDEE Calculator

  1. Enter personal stats

    Input your age, sex, weight, and height.

  2. Choose activity level

    Select how active you are on a typical day, from sedentary to extremely active.

  3. Calculate TDEE

    Click Calculate to see your estimated TDEE and BMR values.

  4. Plan your nutrition

    Use your TDEE as a baseline for setting calorie targets based on your goals.

Why Use Our TDEE Calculator?

Calculates both TDEE and BMR in one step
Supports five activity levels for precision
Breaks down calories into macronutrient suggestions
Helps plan calorie targets for cutting, bulking, or maintenance
No personal data stored or shared with anyone
Based on established scientific formulas
Works on any browser with no installation

Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain basic functions. TDEE adds your activity calories on top of BMR to give the total daily burn.

Which activity level should I select?

Be honest about your average day. Sedentary means desk work with no exercise. Lightly active means 1-3 days of exercise per week. Moderate is 3-5 days. Very active is 6-7 days of intense exercise.

Should I eat at my TDEE to maintain weight?

Yes. Eating at your TDEE should maintain your current weight. Eating below it creates a deficit for weight loss; eating above it creates a surplus for muscle gain.