Find Your Daily Calorie Needs in Seconds
Use our free TDEE Calculator to discover how many calories you burn each day.
Instantly see your BMR, BMI, macros, and maintenance calories to plan weight loss, muscle gain, or fitness goals.
Your Maintenance Calories
—
calories per day
—
calories per week
Estimated daily calories for different activity levels:
| Basal Metabolic Rate | — |
| Sedentary | — |
| Light Exercise | — |
| Moderate Exercise | — |
| Heavy Exercise | — |
| Athlete | — |
Ideal Weight
Estimated ideal weight range: —
| Hamwi Formula | — |
| Devine Formula | — |
| Robinson Formula | — |
| Miller Formula | — |
BMI Score
Your BMI is — —
| < 18.5 | Underweight |
| 18.5 – 24.9 | Normal |
| 25 – 29.9 | Overweight |
| 30+ | Obese |
Macronutrients
Protein (30%) –g
Fats (35%) –g
Carbs (35%) –g
Moderate Carbs (Deficit)
Protein (40%) –g
Fats (30%) –g
Carbs (30%) –g
High Carbs (Surplus)
Protein (30%) –g
Fats (30%) –g
Carbs (40%) –g
How TDEE Is Calculated
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.
Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn during the day. This is true even for those with a sedentary lifestyle. Our TDEE calculator uses the best formulas and displays your score in a way that's easy to read and meaningful.
MORE INFO - FAQ
Why Should You Use This Calculator?
Understanding your energy expenditure is the foundation of any successful diet plan. Whether you want to lose fat, maintain your current physique, or build lean muscle, the math remains the same:
- Calorie Deficit: Eat fewer calories than your TDEE result to lose weight.
- Calorie Surplus: Eat more calories than your result to gain mass.
- Maintenance: Match your intake to your result to stay the same.
By using this tool, you remove the guesswork from your nutrition. Check out our guide on macronutrients to learn how to split these calories into protein, fats, and carbs.
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