Use this free TDEE calculator to estimate how many calories you burn per day, instantly. Enter your age, weight, height, gender, and activity level, and the result appears at once, with no sign-up, no account, and no personal information needed. Your numbers are calculated in your browser and are not sent to us. You can enter weight and height in metric units (kilograms and centimeter) or imperial units (pounds and inches).
Contents: Formula · How to use · Examples · Tips · FAQ · Related tools · Sources
No sign-up required. This calculator works in your browser, so the numbers you enter are not stored or sent to us. The result is an estimate for general guidance, not medical advice.
TDEE Calculator Formula
This calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR), the calories your body needs at rest, then multiplies it by an activity factor to give your total daily energy expenditure (TDEE).
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE = BMR × activity factor (1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active)
If you enter imperial units, the calculator first converts pounds to kilograms (lb × 0.453592) and inches to centimeters (inches × 2.54), then uses the same formula.
How to Use the TDEE Calculator
Choose your gender, then enter your age. Choose metric or imperial units, then enter your weight and height in those units. Finally, choose the activity level that best matches a normal week.
Tap Calculate TDEE to see your BMR and your TDEE. As a rough guide, eating near your TDEE tends to maintain weight, eating below it tends to lose weight, and eating above it tends to gain weight, over time.
TDEE Calculator Examples
Example 1 — A 30-year-old man, 80 kg, 180 cm, moderately active: BMR = 800 + 1,125 − 150 + 5 = 1,780, and TDEE = 1,780 × 1.55 = 2,759 calories/day.
Example 2 — A 25-year-old woman, 60 kg, 165 cm, lightly active: BMR = 600 + 1,031 − 125 − 161 = 1,345, and TDEE = 1,345 × 1.375 = 1,850 calories/day.
Example 3 — A 40-year-old woman, 70 kg, 170 cm, sedentary: BMR = 700 + 1,062.5 − 200 − 161 = 1,402, and TDEE = 1,402 × 1.2 = 1,682 calories/day. In imperial units, about 154 lb and 67 inches give the same result, because the calculator converts them first.
TDEE Calculator Tips
Be honest about activity. Most people overestimate it, and choosing a level that is too high gives a TDEE that is too high. If you are unsure, choose the lower level.
Use the result as a starting point, then adjust by how your weight changes over two to four weeks. Real needs vary with body composition, health, and daily routine.
For background on basal metabolic rate, see Wikipedia's article on basal metabolic rate.
TDEE Calculator FAQ
What is TDEE? Total Daily Energy Expenditure is the total calories your body burns in a day, including rest, movement, and exercise.
Why does activity level change the result so much?/strong> TDEE is BMR multiplied by an activity factor, from 1.2 for a sedentary day to 1.9 for very hard exercise or a physical job./p> Can I use pounds and inches? Yes. Choose Imperial units, then enter weight in pounds and height in inches. The calculator converts them before applying the formula. How many calories should I eat to lose weight? As a starting point, eat about 300 to 500 calories below your TDEE, and check your progress over a few weeks. For personal advice, speak to a health professional. Is this calculator accurate? It gives a science-based estimate. Real needs vary, so treat the result as a guide, not an exact medical figure. What is the difference between BMR and TDEE? BMR is the calories needed at complete rest. TDEE is BMR multiplied by your activity level, so it reflects a real day. Try the Water Intake Calculator for daily water needs, the Percentage Increase Calculator to measure a change, the Home Loan Calculator for monthly payments, and the Discount Calculator for sale prices. Return to the PDGPT homepage to browse all free calculators by category. This calculator uses the Mifflin-St Jeor equation for BMR and the activity factors shown in the formula section. Imperial entries are converted first (pounds x 0.453592; inches x 2.54). Results are estimates for general planning, not medical advice. Last updated: October 28, 2026.Related Tools
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