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TDEE Calculator
Estimate your total daily energy expenditure from your BMR and how active you are each week.
Total daily energy expenditure
BMR: —
TDEE: —
Mild cut (minus 20%): —
Lean gain (plus 10%): —
How to use the TDEE Calculator
- Enter your sex, age, height and weight.
- Choose the activity level that matches a typical week.
- Read your BMR, TDEE and the cut and gain targets.
Features
- Five activity levels from sedentary to extra active
- BMR shown next to total expenditure
- Cut and lean gain calorie targets
- Runs locally, no uploads
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Frequently Asked Questions
Common questions about the free online tdee calculator.
TDEE is your total daily energy expenditure: the calories you burn in a day from resting
metabolism, digestion, daily movement and exercise.
The tool works out your BMR with the Mifflin-St Jeor equation, then multiplies it by an
activity factor between 1.2 and 1.9.
Pick the level that matches a typical week. Sedentary means desk work with little exercise,
and extra active means a physical job plus training.
A twenty percent deficit is shown as the mild cut figure. A smaller deficit is easier to
sustain and protects more muscle.
Eat about ten percent above your TDEE, as the lean gain figure shows, and raise it further if
your weight does not rise over a few weeks.
Estimates vary because activity multipliers are approximate and each formula treats muscle
mass, age and movement differently.
The activity multiplier already covers your usual training, so adjust only if you add a large
amount of exercise that is not reflected.
No. Expenditure shifts with activity, sleep, illness and diet, so treat the number as a
weekly average rather than a fixed daily figure.
No. These are estimates for general information only and not medical advice, so seek
professional guidance for medical conditions.
Last updated: October 10, 2026