TDEE Calculator — Free Daily Calorie & Calorie Deficit Calculator
Free TDEE calculator using the Mifflin-St Jeor formula. Find your total daily energy expenditure, maintenance calories, and calorie deficit for weight loss.
To calculate your TDEE, choose units and gender, enter your weight, height and age, and pick an activity level; your estimated daily calories appear instantly.
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TDEE Calculator — Free Daily Calorie & Calorie Deficit Calculator. Free TDEE calculator using the Mifflin-St Jeor formula. Find your total daily energy expenditure, maintenance calories, and calorie deficit for weight loss.
Our free TDEE calculator uses the Mifflin-St Jeor formula — the gold standard for estimating caloric needs — to compute your Total Daily Energy Expenditure in seconds.
Enter your weight, height, age, gender, and activity level to instantly see your maintenance calories and understand exactly how many calories you burn each day.
Whether you are targeting fat loss, muscle gain, or weight maintenance, this total daily energy expenditure calculator gives you the precise caloric baseline your plan depends on.
The calorie deficit calculator function is built right in: once you know your TDEE, subtract 300–500 calories for a sustainable fat-loss deficit, or add 200–300 calories for a lean bulk.
Our calculator supports both metric (kg/cm) and imperial (lb/in) units with automatic conversion, and it covers five activity levels from sedentary to extra active, applying the correct multiplier (1.2×–1.9×) so your daily calorie needs calculator result reflects your real lifestyle.
All calculations happen locally in your browser — your biometric data never leaves your device.
Use this maintenance calories calculator alongside the BMR Calculator and Ideal Weight Calculator on this platform for a complete picture of your fitness and nutrition baseline.
The TDEE result updates instantly as you adjust any input, making it easy to model different scenarios — for example, comparing a sedentary 2,100 kcal/day target versus a very active 3,200 kcal/day target for the same individual.
Bookmark this page for fast, private, offline-capable calorie deficit calculator access any time you need to recalibrate your nutrition plan.
Frequently asked questions
How do I calculate my TDEE with this calculator?
Pick Metric (cm/kg) or Imperial (in/lb) and Male or Female, enter your Weight, Height and Age, and choose an Activity Level. The Total Daily Energy Expenditure in calories per day updates as you type. Switching the unit system converts the numbers you already entered.
What formula does the TDEE calculator use?
It first estimates your Basal Metabolic Rate with the Mifflin-St Jeor equation: 10 x weight in kg + 6.25 x height in cm - 5 x age, then +5 for men or -161 for women. That BMR is multiplied by your activity factor and rounded to whole calories.
Which activity level should I choose?
Sedentary (office job) uses a factor of 1.2, Lightly Active (1-2 days/week of exercise) 1.375, Moderately Active (3-5 days/week) 1.55, Very Active (6-7 days/week) 1.725 and Extra Active (physical job) 1.9. If you are unsure between two levels, the lower one is usually the safer estimate.
How do I use my TDEE to plan a calorie deficit?
Your TDEE approximates maintenance calories. Eating below it tends to lead to weight loss over time and eating above it to weight gain; a deficit of roughly 300 to 500 calories a day is a commonly used starting point. The tool itself only shows the maintenance estimate, not a diet plan.
How accurate is the TDEE result?
It is an estimate, not medical advice. Real energy use varies with body composition, genetics, health conditions and how well the chosen activity level fits you. Treat it as a starting point, adjust based on your actual weight trend, and ask a doctor or dietitian before major changes.
Why is no result shown?
The result is hidden while weight, height or age is empty, zero or not a plain number. Enter values such as 70 or 175.5 without units or commas. Your numbers are calculated in the browser and are not uploaded.
How to use this online tool
TDEE Calculator — Free Daily Calorie & Calorie Deficit Calculator is designed for fast browser workflows when you need to format, validate, convert, decode, encode, generate, or inspect data without opening a heavy desktop app. Start with the input field or visible options, review the result, then copy or download the output for the next step.
Private processing in your browser
TDEE Calculator — Free Daily Calorie & Calorie Deficit Calculator keeps the normal processing step local in your browser. That is useful for code snippets, tokens, documents, configuration values, text samples, and other material that should not be sent to a remote service unless you explicitly choose to share it.
When this tool is useful
Use TDEE Calculator — Free Daily Calorie & Calorie Deficit Calculator for repeatable developer tasks, technical documentation, QA checks, quick conversions, debugging, content cleanup, and internal team workflows. The page focuses on clear inputs, immediate feedback, and output that is easy to reuse in code, reports, tickets, emails, or notes.
Practical tips
Before copying the final result, check important details such as spacing, casing, filenames, encoding, token structure, line breaks, or output format. Small checks prevent mistakes when the result is reused in source code, API requests, documentation, spreadsheets, or shared files.