Free Daily Calorie Calculator (TDEE)

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It's calculated by first determining your Basal Metabolic Rate (BMR)—the energy you expend at rest—and then multiplying that value by an activity multiplier. This calculator uses the respected Mifflin-St Jeor equation for BMR and then applies an activity factor to give you a comprehensive estimate of your daily calorie needs.

How to Use This Tool

1. Enter Your Details: Input your age, gender, height, and weight.
2. Select Your Activity Level: Choose the option that best represents your typical weekly exercise routine, from sedentary (little activity) to extra active (very intense exercise or a physical job).
3. Calculate: The calculator provides your estimated TDEE, which is the number of calories required to maintain your current weight.

Using Your TDEE for Weight Goals

Once you know your maintenance calories, you can adjust your intake to meet your goals:

• Weight Loss: To lose weight, you need to be in a caloric deficit. A common and sustainable approach is to consume 300-500 calories less than your TDEE per day.
• Weight Maintenance: To maintain your current weight, consume approximately the same number of calories as your TDEE.
• Weight Gain: To gain weight (typically muscle mass), you need to be in a caloric surplus. Consuming 300-500 calories more than your TDEE is a standard recommendation.