Personal goals
See calories for loss, maintenance, and gain in one result table.
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Calculate yourdaily calorie needs
Enter age, sex, height, weight, and activity level to get personalized TDEE data in seconds for fat loss, muscle gain, or maintenance.
3 BMR formulasMetric / Imperial
60-70%BMR share of daily burn
3scientific formulas
7activity levels
100%free to use
Why use this tool
Not just a number, but an action plan
We turn energy metabolism science into clear guidance you can use today.
Diet planning
Use your TDEE to set calorie targets for meals and weekly progress.
Multiple formulas
Choose Mifflin-St Jeor, Revised Harris-Benedict, or Katch-McArdle.
Clear comparison
Compare each target against your maintenance calories at a glance.
How it works
Three steps to estimate your energy needs
TDEE = BMR × activity factor. We handle the math while you enter accurate data.
Enter body data
Fill in sex, age, height, weight, and daily activity level.
Choose a formula
Use Mifflin-St Jeor by default, or Katch-McArdle if you know body fat.
Get targets
Review your TDEE and calorie goals for different weight-change rates.
Science base
Supports three mainstream BMR formulas
Pick the formula that best matches your data and context.
Recommended
Mifflin-St Jeor
Male BMR = 10×Weight + 6.25×Height − 5×Age + 5
Female BMR = 10×Weight + 6.25×Height − 5×Age − 161
Classic
Revised Harris-Benedict
Male BMR = 13.397×Weight + 4.799×Height − 5.677×Age + 88.362
Female BMR = 9.247×Weight + 3.098×Height − 4.330×Age + 447.593
Needs body fat
Katch-McArdle
Male BMR = 370 + 21.6 × lean body mass (kg)
Female BMR = 370 + 21.6 × lean body mass (kg)
Knowledge base
All articlesLearn more about energy metabolism
Practical articles that turn data into better nutrition and training decisions.
Basics25 min read · 2026-06-25
What Is TDEE? Total Daily Energy Expenditure Explained
What Is TDEE? Total Daily Energy Expenditure Explained Summary If you are trying to lose fat, build muscle, or maintain your current weight, you have ...
Read full article ↗
Nutrition6 min read · 2026-03-20
The Ultimate TDEE Guide: How to Accurately Calculate Daily Calorie Needs for Fat Loss or Muscle Gain
Whether you are trying to lose weight, build muscle, or maintain your physique, "TDEE (Total Daily Energy Expenditure)" is a core concept you must mas...
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Fat loss11 min read · 2024-10-08
Guide to Using TDEE for Scientific Fitness and Fat Loss with Case Studies
IntroductionTotal Daily Energy Expenditure (TDEE) refers to the total calories a person expends in a day, including Basal Metabolic Rate (BMR), exerci...
Read full article ↗Why Use a TDEE Calculator
In today's fast-paced world, managing weight and optimizing fitness plans are crucial for everyone. Whether your goal is to lose weight, gain muscle, or maintain your current weight, understanding your Total Daily Energy Expenditure (TDEE) is a critical step. TDEE reflects the amount of calories you need each day, considering your Basal Metabolic Rate (BMR) and daily activity levels, providing you with scientific and accurate reference data.
tdeecalculate.com offers a simple, user-friendly, and free platform to help users calculate their TDEE, thereby better planning their diet and training programs. This tool is not only suitable for the general public but also an essential tool for athletes, fitness enthusiasts, and those looking to manage their weight scientifically.
Features of the TDEE Calculator
- Diverse Gender Options: Supports gender selection to ensure more accurate calculations.
- Comprehensive Input Metrics: Users can input personal information including age, weight, height, and activity level, providing the basis for personalized TDEE calculations.
- Various Activity Levels: Covers a range of activity levels from Basal Metabolic Rate (BMR) to highly active, catering to different lifestyles and physical activity levels.
- Multiple BMR Calculation Formulas: Supports Mifflin St Jeor, Katch-McArdle, and Revised Harris-Benedict formulas, allowing users to choose the most suitable method based on their situation.
- Unit Conversion: Supports both metric and imperial units to meet the needs of global users.
- AI Smart Recommendations: Combines advanced AI models like ChatGPT to provide users with customized diet, exercise, and lifestyle advice.
- Completely Free: All services are free, allowing users to calculate their energy needs anytime, anywhere.
How to Use the TDEE Calculator
- Visit tdeecalculate.com: Open your browser and enter the URL tdeecalculate.com.
- Select Gender: Click the gender option and choose your gender to ensure accurate calculations.
- Enter Personal Information:
- Age: Enter your actual age.
- Weight: Enter your weight, choosing between kilograms or pounds.
- Height: Enter your height, choosing between centimeters or inches.
- Activity Level: Select the appropriate activity level based on your daily activities, from "Basal Metabolic Rate" to "Highly Active."
- Select BMR Calculation Formula: Choose the most suitable calculation method from Mifflin St Jeor, Katch-McArdle, and Revised Harris-Benedict formulas based on your needs and preferences.
- Click Calculate: After entering all the information, click the "Calculate" button to get your TDEE value.
- View and Save Results: The results will be displayed on the page, and you can record the data for future reference.
- Get AI Recommendations: Based on your TDEE and personal goals, the website provides customized diet and exercise advice using AI models like ChatGPT to help you better manage your health.
How the TDEE Calculator Works
TDEE calculation is based on scientific principles of Basal Metabolic Rate (BMR) and daily activity levels. BMR refers to the energy expenditure required to maintain basic physiological functions (such as breathing, circulation, cell production, etc.) while at rest. The calculation methods for BMR vary depending on the formula used (such as Mifflin St Jeor, Katch-McArdle, and Revised Harris-Benedict).
- Mifflin St Jeor Formula:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
- Katch-McArdle Formula: Primarily based on Lean Body Mass (LBM)
- BMR = 370 + 21.6 × Lean Body Mass (LBM, kg)
- Revised Harris-Benedict Formula:
- Men: BMR = 13.397 × weight (kg) + 4.799 × height (cm) − 5.677 × age + 88.362
- Women: BMR = 9.247 × weight (kg) + 3.098 × height (cm) − 4.330 × age + 447.593
Multiply the calculated BMR by the corresponding activity factor to obtain the TDEE. The activity factor is determined based on an individual's daily activity level, ranging from sedentary to highly active.
TDEE Calculator Pricing
tdeecalculate.com is completely free, with no subscription fees or hidden charges. Users can enjoy all the platform's features, including TDEE calculation and AI smart recommendations, without any cost.
TDEE Calculator User Reviews
- Ms. Zhang: As a fitness enthusiast, I need accurate TDEE data to adjust my training and diet plans. tdeecalculate.com provides me with this data, and it's free to use. It's incredibly convenient!
- Mr. Li: I always wanted to lose weight but didn't know where to start. Through tdeecalculate.com, I learned about my daily energy expenditure and received personalized diet advice. I've successfully lost 5 kg!
- Ms. Wang: This website is amazing! It not only calculates TDEE but also provides diet and exercise recommendations. And it's all free, making it a great companion for home fitness.
TDEE Calculator FAQs
What is TDEE?
TDEE (Total Daily Energy Expenditure) refers to the total amount of energy expended daily, including Basal Metabolic Rate (BMR) and energy required for daily activities.
How is TDEE calculated?
By entering your gender, age, weight, height, and activity level, and selecting the appropriate BMR calculation formula, the system will automatically calculate your TDEE.
What is the cost of using tdeecalculate.com?
tdeecalculate.com is completely free, offering all features and services at no cost.
Do I need to register an account to use the TDEE calculator?
No, all users can use the TDEE calculator directly without registration or login.
How to ensure the accuracy of the TDEE calculation?
Ensure that the personal data entered is accurate and choose an activity level and BMR calculation formula that best reflects your actual situation.
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