TDEE Calculator - Find Your Daily Calories
Estimate your daily calories, macros, and fitness goals in seconds.
Tell us about yourself
Step 1 of 5Basic stats so we can run the math.
Testimonials
"I think its really accurate! It even estimated a close number to my bf% (body fat percentage) almost like the InBody test I took!"
Mello
Discord User in discord.gg/gym
"The site is really nicely made, its easy to use and helpful, overall amazing" (hey ladies my @ is solfortt)
Solfort
Fitness Enthusiast
"FindTDEE is a brilliantly simple and reliable tool for anyone on a fitness journey. Its calorie and macro calculators are impressively accurate. The interface is clean, intuitive, and user-friendly. THE accessible and science-based website I've been looking for."
DelvuurDonor
User
How TDEE Is Calculated
Your Total Daily Energy Expenditure is your Basal Metabolic Rate multiplied by an activity factor. The formula every calculator uses underneath looks like this:
TDEE = BMR × Activity Multiplier
The Mifflin-St Jeor formula for BMR
The Mifflin-St Jeor equation is the most accurate BMR formula for the general population. It uses your weight, height, age, and biological sex.
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
If you know your body fat percentage, the Katch-McArdle formula is more accurate because it works from lean body mass. FindTDEE blends both formulas automatically when you enter body fat.
Why FindTDEE Is More Accurate
Most calculators ask you to pick from a vague dropdown — "sedentary", "moderately active", etc. FindTDEE doesn't. We use the actual MET-hour methodology that dieticians and sports scientists use.
Other calculators
Pick a generic multiplier
- 1.2 — Sedentary
- 1.375 — Lightly active
- 1.55 — Moderately active
- 1.725 — Very active
- 1.9 — Extremely active
Anyone between two levels (most people) gets the wrong answer.
FindTDEE
Calculate from your real day
You enter the actual activities you do — sitting at a desk, walking the dog, lifting at the gym — with their durations. We multiply each by its MET (metabolic equivalent) value and integrate over 24 hours.
Result: a personalized PAL between 1.0 and 2.5+ that reflects your day, not a bucket someone made up.
The MET method is the same one used in clinical nutrition and the WHO/FAO physical activity guidelines. We just made it usable.
Adjust Your Calories for Your Goal
Fat loss
TDEE − 250 to 500
Loses 0.5–1 lb (0.25–0.5 kg) per week. Larger deficits speed loss but increase muscle loss and hunger. See our cutting calorie guide.
Maintenance
= TDEE
Body weight stays stable. Useful between cuts and bulks, or when you are happy with your composition. See our maintenance guide.
Muscle gain
TDEE + 200 to 500
A 200–300 lean bulk minimizes fat gain. 400–500 supports faster muscle growth with some fat. See our bulking guide.
Frequently Asked Questions
What is TDEE and why does it matter?+
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours. It includes your Basal Metabolic Rate, the calories burned during exercise (EAT), the calories burned through everyday movement (NEAT), and the calories used to digest food (TEF). Knowing your TDEE is the starting point for any nutrition plan — eat below it to lose fat, match it to maintain, eat above it to gain muscle.
Which formula does this TDEE calculator use?+
FindTDEE uses a weighted average of three established formulas: Mifflin-St Jeor (the most accurate for the general population), Harris-Benedict, and Katch-McArdle (when body fat percentage is provided, since it accounts for lean body mass). Combining the formulas reduces individual error and produces a more reliable estimate than any single formula alone.
How accurate is a TDEE calculator?+
TDEE calculators give you an estimate, not a measurement. Real-world variance can be 10–20% in either direction because factors like NEAT, sleep quality, hormones, and adaptive thermogenesis are hard to predict. Use the number as a starting point: track your weight for 2–3 weeks at a fixed calorie intake, then adjust by 100–200 calories until your weight moves the way you want.
What activity multiplier should I pick?+
Most people overestimate their activity level. If you sit at a desk most of the day and exercise 3 times a week, you are 'lightly active' (1.375), not 'moderately active'. Pick conservatively — it is easier to add calories later than to wonder why you are not losing weight.
How often should I recalculate my TDEE?+
Recalculate every 4–6 weeks, or any time your weight changes by 5–10 lbs (2–5 kg) or your activity level shifts (new job, new training program, season change). Your TDEE drops as you lose weight because a smaller body burns fewer calories, so static targets stop working over time.
What is the difference between BMR and TDEE?+
BMR (Basal Metabolic Rate) is the calories you burn at complete rest — the energy needed just to keep you alive. TDEE is BMR plus everything else: exercise, daily movement, and digestion. BMR is roughly 60–70% of TDEE for most people.
Can I lose weight by eating at my TDEE?+
No. Eating at TDEE keeps your weight stable. To lose fat you need to eat below TDEE — typically 250–500 calories below for sustainable loss of 0.5–1 lb (0.25–0.5 kg) per week. Larger deficits work short-term but increase the risk of muscle loss, hunger, and rebound.
Is FindTDEE free?+
Yes. The TDEE calculator, macro calculator, body fat estimator, and workout plan generator are all free with no signup required. Fitness should be accessible — no paywalls.
Want a deeper read? See our complete guide to TDEE or learn the difference between TDEE and BMR.