Calculate your maintenance calories, BMR, and personalized macro targets for weight loss, maintenance, or muscle gain — free, instant, no sign-up.
Total Daily Energy Expenditure is the total calories your body burns every 24 hours — at rest, during activity, and through digestion.
Basal Metabolic Rate is the calories your body needs purely to sustain life — breathing, circulation, and organ function with zero movement.
The most validated BMR equation for most adults. Uses weight, height, age, and sex for accurate results.
Your TDEE = BMR × Activity Factor. Ranges from 1.2 (sedentary) to 1.9 (extra active).
| Level | Description | Multiplier | Example |
|---|---|---|---|
| Sedentary | Little or no exercise | × 1.2 | Desk job, no gym |
| Lightly Active | Light exercise 1–3 days/week | × 1.375 | Casual walks, yoga |
| Moderately Active | Moderate exercise 3–5 days/week | × 1.55 | Gym 4× per week |
| Very Active | Hard exercise 6–7 days/week | × 1.725 | Daily training, athlete |
| Extra Active | Very hard exercise + physical job | × 1.9 | Construction worker + gym |
Select Metric or Imperial using the toggle. Values sync automatically.
Fill in sex, age, height, and weight. All four fields are required.
Choose your activity level, fitness goal, and intensity.
💡 Pro Tip: Be conservative with activity level. Most people overestimate — if in doubt, go one level lower and adjust after 2–3 weeks of tracking.
Aim for 0.7–1 g of protein per pound of body weight daily to preserve muscle during a deficit.
Drink at least 8–10 cups of water daily. Dehydration suppresses metabolism and impairs performance.
Spreading calories across 3–5 meals helps maintain steady energy and better appetite control.
Cutting more than 25% below TDEE triggers muscle catabolism. Slow, steady deficits work better.
Resistance training increases lean muscle mass, which raises your BMR permanently.
7–9 hours of quality sleep is as important as diet and exercise for fat loss and recovery.
This TDEE calculator runs entirely in your web browser. No data is ever transmitted, stored, or logged by our servers. All calculations are instant and completely private.