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TDEE Calculator Logo

TDEE Calculator

Free TDEE calculator for daily calorie needs

Health Tech
TDEE Calculator - Product Image
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What is TDEE Calculator?

TDEE Calculator by TDEE.io is a free online tool that estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns daily. By entering your age, gender, weight, height, and activity level, you get a personalized calorie target for maintenance, fat loss, or muscle gain.

The calculator uses the Mifflin–St Jeor equation to determine your Basal Metabolic Rate (BMR) and then applies an activity factor based on your lifestyle. It supports both imperial and metric units, making it accessible for everyone.

Understanding your TDEE is the first step toward effective weight management. Whether you want to lose weight, build muscle, or simply maintain your current physique, this tool provides the data‑driven insights you need to plan your nutrition and achieve your goals.

How to use TDEE Calculator

  1. 1

    Select imperial or metric units.

  2. 2

    Enter your age, gender, weight, and height.

  3. 3

    Choose your activity level from sedentary to athlete.

  4. 4

    Click 'Calculate TDEE' to get your maintenance calories.

  5. 5

    Copy or share your results for tracking or coaching.

Key features

Estimates Total Daily Energy Expenditure (TDEE) using age, gender, height, weight, and activity level.

Uses the Mifflin–St Jeor equation to calculate Basal Metabolic Rate (BMR).

Provides calorie targets for maintenance, fat loss, or muscle gain.

Offers both imperial and metric unit options.

Delivers personalized calorie and macro recommendations based on your TDEE.

Use cases

  • Someone aiming to lose weight uses the calculator to set a daily calorie deficit.
  • An athlete planning to build muscle calculates their caloric surplus for bulking.
  • A fitness beginner tracks maintenance calories to understand their baseline energy needs.
  • A nutrition coach uses it to provide clients with personalized calorie goals.
  • An individual with a changing activity level recalculates TDEE to adjust their diet.

Best for

Fitness enthusiastsWeight loss seekersMuscle gain aspirantsNutrition trackersHealth coachesGeneral wellness individuals

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Frequently asked questions about TDEE Calculator

Common questions to help you decide if TDEE Calculator is right for you.

It uses the Mifflin–St Jeor equation to calculate BMR from your age, gender, height, and weight, then multiplies by your activity level to estimate total daily calories.

Yes, the TDEE.io calculator is completely free to use with no sign-up required.

TDEE helps determine daily calorie needs for maintaining weight; adjusting intake above or below supports weight gain or loss.

Yes, by calculating your maintenance calories, you can add a surplus to create a muscle-building diet plan.

TDEE.io offers precise calorie and macro recommendations based on your TDEE results to support your fitness goals.

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Launch facts

Publisher
Michael L
Launched
Oct 19, 2026
Pricing
free
Platforms
web

Tech stack

#Next.js
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