The calculator updates as you type and shows the assumption behind the answer. Your resting BMR comes from the Mifflin-St Jeor equation, while the selected activity factor accounts for the rest of a typical day. Everything is calculated locally in your browser, with no account or upload.
Private browser utility / Calculators
TDEE Calculator
Runs entirely in your browser - no upload, no sign-up.
Moderate exercise 3 to 5 days a week.
Daily energy expenditure: 2,124 kcal/day
Live estimate
Daily energy expenditure
2,124kcal/day
An estimate of the calories that would maintain your current weight on an average day.
Resting 65%Activity and digestion 35%
- Resting BMR
- 1,370 kcal/day
- Above resting
- +754 kcal/day
- Seven-day total
- 14,868 kcal/week
Calculation
1370 × 1.55 = 2124Treat this as a starting estimate. Real daily expenditure changes with movement, body composition, health, and how accurately the activity level fits.
What is a TDEE calculator?
A TDEE calculator estimates your total daily energy expenditure: the calories your body uses in an average day at rest, during movement and while digesting food. It first estimates basal metabolic rate, then applies an activity factor to give you a practical starting point for maintenance calories.
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How to use
- 01Choose your units
Select metric for centimetres and kilograms, or US units for feet, inches and pounds.
- 02Enter your details
Choose the sex constant used by the formula, then enter your adult age, height and weight.
- 03Pick an activity level
Choose the description that best matches your average week, including work and planned exercise.
- 04Read the estimate
Review daily TDEE, resting BMR, the amount above rest, the weekly total and the exact activity multiplier.
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Who it's for
- People planning meals who need a starting estimate of daily maintenance calories before tracking real results.
- Gym members and athletes comparing how different activity assumptions change estimated energy needs.
- Coaches and students checking the full BMR multiplied by activity calculation instead of using a hidden result.
- Metric and US unit users who want the same method without converting height or weight first.
FAQ
Is this TDEE calculator free?
Yes. You can calculate TDEE as often as you like without signing up or paying. The estimate updates live when you change a measurement or activity level, and you can copy the result for later reference.
Are my health details uploaded?
No. Age, height, weight, sex and activity level stay in your browser while the calculation runs. The tool does not need an account or upload. Clear the fields when you are finished, especially on a shared device.
What limits does this calculator have?
This version is intended for adults aged 18 to 120 and accepts broad adult height and weight ranges. It is a population-based estimate, not a medical measurement, and it is not designed for children, pregnancy or conditions that substantially affect energy needs.
How is TDEE calculated?
The calculator estimates BMR with the Mifflin-St Jeor equation, then multiplies that number by the selected activity factor. The available factors run from 1.2 for a mostly sedentary day to 1.9 for very demanding training combined with an active lifestyle.
What activity level should I choose?
Include both exercise and ordinary movement. A desk job plus three workouts may still fit lightly or moderately active, while a physical job can justify a higher level. If two descriptions seem plausible, use the lower estimate first and compare it with your weight trend over several weeks.
Is TDEE the same as maintenance calories?
Estimated TDEE is commonly used as a starting value for maintenance calories because energy intake near expenditure tends to support stable weight. Daily needs vary, though, so your longer-term weight trend provides better personal feedback than a single calculator result.
Why is my TDEE different on another calculator?
Calculators may use different BMR equations, activity multipliers, rounding rules or body-fat inputs. Even with the same formula, selecting a different activity description can shift the answer by hundreds of calories. Compare the stated method and assumptions, not only the final number.