TDEE Calculator

How to use

1. 1Pick a unit system: Metric (kg and cm) or Imperial (lb plus feet and inches), or click a common sample to seed realistic inputs.
2. 2Enter your age, biological sex, weight, and height. The Mifflin-St Jeor BMR formula uses all four.
3. 3Pick an activity level from sedentary (x1.2) to extra active (x1.9). The activity factor multiplies your BMR to give your TDEE.
4. 4Read your BMR, TDEE, and the five goal calorie targets (aggressive cut, mild cut, maintain, mild bulk, aggressive bulk) with approximate weekly weight change. Use any Copy button to grab a target, or Switch units to convert your numbers between systems.

About this tool

TDEE Calculator estimates your Total Daily Energy Expenditure (TDEE) and your Basal Metabolic Rate (BMR), and breaks both numbers into ready-to-use calorie targets for cutting, maintaining, or bulking. Enter your age, biological sex, weight, and height in metric (kg, cm) or imperial (lb, ft + in), pick an activity level (sedentary, lightly active, moderately active, very active, or extra active), and the tool computes BMR using the Mifflin-St Jeor equation (the most accurate of the common BMR formulas for healthy adults), then multiplies by the standard activity factor to give TDEE in kcal per day. From there it shows five goal calorie targets: aggressive cut (TDEE - 500), mild cut (TDEE - 250), maintain (TDEE), mild bulk (TDEE + 250), and aggressive bulk (TDEE + 500), each with the approximate weekly weight change implied by that calorie balance using the standard 3,500 kcal per pound (about 7,700 kcal per kilogram) approximation. A unit toggle preserves your numbers when you switch between metric and imperial, common sample profiles seed realistic inputs in one click, and a formula guide explains the equation and each activity multiplier so you can sanity-check the math. The calculator runs entirely in your browser, so your weight, height, and age never leave your device. Useful for planning a fat-loss phase, tracking maintenance calories during a recomposition, sizing a lean bulk for muscle gain, picking a starting calorie target before macro planning, comparing how different activity levels change your daily calorie needs, or just answering the "how many calories should I eat" question with a real formula instead of a generic 2,000 number. TDEE is an estimate based on a population-level formula, not a guarantee. Real daily calorie needs vary with body composition, NEAT, thermic effect of food, sleep, hormones, and the accuracy of self-reported activity, so treat the number as a starting point, weigh yourself weekly, and adjust intake based on actual results. The Mifflin-St Jeor formula is intended for healthy adults, so it is not suited to children under 14, and it should not replace personal advice from a qualified medical or nutrition professional, especially during pregnancy or breastfeeding or for any health condition.

Free to use. Works in your browser. No signup, no login.