Maintenance in one step
BMR is calculated for you and multiplied by your activity factor, so you get daily maintenance calories without a separate step.
TDEE Calculator (Daily Calorie Needs)
Maintenance calories plus cut and bulk targets for your activity level.
- Input
- No upload needed — instant
- Privacy
- Nothing is uploaded
- Cost
- Free · no sign-up · no watermark
Loading tool…
The tool is loading its code on your device. This happens once and is cached for later visits.
Processed entirely on your device
Everything you type or paste is handled by JavaScript running in this tab. No request is sent, nothing is logged and nothing is stored. Close the page and it is gone.
Overview
About the TDEE Calculator (Daily Calorie Needs)
Calculate your TDEE — the calories you burn each day — from your BMR and activity level, and get maintenance, weight-loss and muscle-gain calorie targets.
TDEE is the single most useful number for changing your weight: eat below it to lose, above it to gain, at it to maintain. This calculator works out your BMR with Mifflin-St Jeor, multiplies it by an activity factor, and gives you maintenance calories plus a full table of cut and bulk targets.
How it is calculated
BMR = Mifflin-St Jeor(sex, weight, height, age)
TDEE = BMR × activity factorActivity factors run from 1.2 (sedentary) to 1.9 (extra active). Choosing honestly matters more than any other input.
Turning TDEE into a goal
About 3,500 kcal equals roughly 0.45 kg (1 lb). So a 500 kcal daily deficit trends toward ~0.5 kg a week of loss, and the same surplus toward gain. The table gives the exact numbers for each pace — slower changes are usually easier to keep and preserve muscle.
Private and precise
This calculator produces estimates from published formulas and is not medical advice. For anything about your health, talk to a doctor or a registered dietitian.
Step by step
How to use the TDEE Calculator (Daily Calorie Needs)
Choose units, sex, age, height and weight.
Pick the activity level that matches a normal week.
Read your maintenance calories and the cut/bulk targets in the table.
Why use it
Benefits and common use cases
What this tool is good for, and what it deliberately does not try to do.
Cut and bulk targets
A table shows the calories for losing or gaining about 0.25, 0.5 or 0.75 kg a week, based on the 3,500 kcal rule.
Honest activity levels
Five clearly described activity factors stop the common mistake of overestimating how much you move.
Questions
Frequently asked questions
Short, honest answers about quality, limits and privacy.
What does TDEE mean?
Total Daily Energy Expenditure — everything you burn in a day: your BMR, the energy used digesting food, and all movement and exercise. Eating at your TDEE maintains your weight.
How do I lose weight with TDEE?
Eat below your TDEE. A deficit of about 500 kcal a week totals ~3,500 kcal, roughly 0.45 kg (1 lb) of fat, so it trends toward about 0.5 kg a week — sustainable for most people.
How accurate is this?
It is a solid estimate, but real TDEE varies with muscle mass, metabolism and day-to-day activity. Treat it as a starting point and adjust by watching your weight over two to three weeks.