Calorie / TDEE Calculator
Daily calorie & BMR needs.
Calorie / TDEE Calculator at a glance
Calorie / TDEE Calculator is a free online calculator you can use right now to daily calorie & BMR needs โ no account, no install and no usage limit. It runs entirely inside your browser, so whatever you enter stays on your own device.
- Price
- Free โ no trial, no paid tier, no watermark
- Sign-up
- Not required
- Where it runs
- In your browser โ nothing is uploaded to a server
- Works on
- Chrome, Safari, Firefox and Edge โ desktop, tablet and phone
- Category
- Calculators
About Calorie / TDEE Calculator
Estimate your basal metabolic rate โ the energy your body uses at complete rest โ and your total daily energy expenditure once activity is accounted for.
BMR is calculated here using the Mifflin-St Jeor equation, which research has generally found more accurate for the modern population than the older Harris-Benedict formula. It accounts for height, weight, age and sex. TDEE then multiplies BMR by an activity factor, from roughly 1.2 for a sedentary desk-based routine up to around 1.9 for heavy physical work or twice-daily training.
The activity multiplier is where most of the error enters, and people consistently overestimate it. 'Moderately active' means genuine structured exercise several times a week, not a generally busy life. Choosing a multiplier one step too high can overstate your needs by several hundred calories a day, which is enough to explain why a deficit that looks correct on paper produces no change.
Treat the result as a starting estimate rather than a measurement. Individual metabolic rates vary meaningfully from any formula's prediction, and no equation can account for body composition, medication, thyroid function or genetics. The practical approach is to use the figure as a baseline, track actual intake and weight over two or three weeks, and adjust based on what really happens. For any medical condition or a significant dietary change, speak to a doctor or dietitian.
How to use Calorie / TDEE Calculator
- Enter your height, weight, age and sex.
- Choose the activity level that honestly matches your week.
- Read your BMR and TDEE, then adjust based on real results over a few weeks.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest, keeping organs functioning. TDEE is BMR multiplied by an activity factor and represents your total daily burn including movement, exercise and digestion.
How accurate is this?
It is a good starting estimate, not a measurement. Individual metabolic rates vary from any formula's prediction, and body composition, medication and genetics all affect the real figure. Use it as a baseline and adjust from observed results.
Which activity level should I choose?
Be conservative โ overestimating is the most common error. 'Moderately active' means structured exercise several times a week, not simply a busy life. One step too high can overstate your needs by several hundred calories a day.
How big a deficit should I use to lose weight?
A deficit of roughly 300-500 calories a day is generally considered sustainable. Larger deficits are harder to maintain and risk losing muscle alongside fat. Anyone with a medical condition should discuss changes with a doctor or dietitian first.