Discover how many calories you burn every day with our free TDEE calculator. This tool estimates your Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level. It also shows your Basal Metabolic Rate (BMR), Body Mass Index (BMI), and macronutrient needs to help you reach your fitness goals.
Whether you’re working toward weight loss, muscle gain, or maintenance, understanding your TDEE is essential. Your BMR measures calories burned at rest, while your TDEE includes your daily physical activity. Even a sedentary lifestyle burns more calories than you think! Use this free tool to get accurate insights and start optimizing your health today.
Calculate Your TDEE
How TDEE Is Calculated
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.
Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn during the day. This is true even for those with a sedentary lifestyle. Our TDEE calculator uses the best formulas and displays your score in a way that’s easy to read and meaningful.
Why Use a Free TDEE Calculator?
Understanding your Total Daily Energy Expenditure (TDEE) is the foundation of any successful fitness or nutrition plan. Our Free TDEE Calculator takes into account your age, gender, height, weight, and activity level to provide you with a precise estimate of how many calories your body burns daily. This allows you to set realistic goals—whether that’s to lose weight, gain muscle, or maintain your current physique.
What Is the Difference Between TDEE and BMR?
Your Basal Metabolic Rate (BMR) represents the number of calories your body needs to perform basic life-sustaining functions while at rest. Your TDEE, on the other hand, includes all the energy you expend throughout the day—from walking and working to workouts. TDEE = BMR × Activity Factor.
How Accurate Is This Free TDEE Calculator?
While no online calculator can match the precision of lab testing, our Free TDEE Calculator is based on the Mifflin-St Jeor Equation, one of the most trusted formulas in modern nutrition science. The results are reliable enough to guide your calorie intake, fitness tracking, and macro distribution.
Track Your Macros with TDEE
Once you know your TDEE, you can break it down into macronutrients (carbohydrates, proteins, fats) to build a meal plan that supports your goals. Whether you’re going keto, low-carb, or high-protein, your TDEE gives you the calorie foundation needed to fine-tune your diet.
Use This Tool to Take Control of Your Health
Don’t guess your daily calorie needs. Use our Free TDEE Calculator to make data-driven decisions about your food, fitness, and well-being. It’s quick, easy, and totally free; no sign-up required.