⚡ Free TDEE Calculator
Use our free online TDEE calculator to calculate your Total Daily Energy Expenditure — the total calories your body burns per day based on your activity level. Whether you want to lose weight, maintain, or gain, knowing your TDEE is the first step.
What is TDEE? How to Calculate TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a single day. To calculate your TDEE, this free calculator combines your Basal Metabolic Rate (BMR) — the calories your body burns at rest — with calories burned through physical activity and digestion (Thermic Effect of Food).
Knowing how to calculate your TDEE is essential whether you're using a TDEE calculator for weight loss, muscle gain, or simply maintaining your current weight. Eating below your TDEE creates a calorie deficit that drives fat loss; eating above it supports muscle growth.
TDEE Components
- BMR (60–75%): Calories burned at rest to maintain vital functions
- Physical Activity (15–30%): Calories burned through exercise and daily movement
- TEF (10%): Thermic Effect of Food — calories burned digesting and metabolizing food
How to Use This TDEE Calculator for Weight Loss
This TDEE weight loss calculator makes it simple: enter your age, weight, height, and activity level, then click Calculate My TDEE. The results table shows your maintenance calories and the calorie deficit targets you need to lose weight at different rates. A 500-calorie daily deficit (TDEE – 500) typically results in approximately 1 lb of fat loss per week — the most recommended rate for sustainable results.
Activity Level Guide
Choosing the right activity multiplier is key to getting an accurate TDEE calculation. Be honest — most people overestimate their activity level, which is one of the most common reasons online TDEE calculators produce inflated results.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.2 | Little to no exercise, desk job |
| Lightly Active | ×1.375 | Light exercise 1–3 days/week |
| Moderately Active | ×1.55 | Moderate exercise 3–5 days/week |
| Very Active | ×1.725 | Hard exercise 6–7 days/week |
| Extra Active | ×1.9 | Very hard exercise plus physical job |
Why Use a Free TDEE Calculator?
Unlike basic calorie calculators, a TDEE calorie calculator accounts for your full activity level — not just your resting metabolism. This gives you a far more accurate daily calorie target, making it the best starting point for any diet or fitness program. Our free online TDEE calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your BMR, then applies activity multipliers to give you your personalized TDEE.