Use our free TDEE calculator to calculate your Total Daily Energy Expenditure based on your activity level. Our TDEE calculator with activity level provides BMR, TDEE, and calorie targets for weight loss, maintenance, and muscle gain.
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Find out how many calories you need for weight loss, maintenance, or muscle gain.
BMR (Basal Metabolic Rate) is the calories your body burns at rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for most people. However, individual metabolism varies, so use these numbers as a starting point and adjust based on results.
Generally, no. Eating below BMR can slow your metabolism and cause muscle loss. For weight loss, aim for a moderate deficit below TDEE, not BMR.
Recalculate when your weight changes significantly (10+ lbs), your activity level changes, or every few months to ensure accuracy as your body composition changes.
This free tdee calculator runs entirely in your browser using standard mathematical formulas. Enter your figures, tap Calculate, and results update instantly — no signup required.
Figures are estimates for general information. Always verify important decisions with a qualified professional where relevant.