TDEE Calculator

How to Use TDEE Calculator

1. Select your gender. Choose male or female; the Mifflin‑St Jeor formula uses different constants for each.
2. Enter your age, height and weight. Use metric units (years, cm, kg). The calculator needs these to compute your Basal Metabolic Rate (BMR).
3. Click Calculate. The tool instantly computes your BMR and TDEE for five activity levels, from sedentary to extra active.
4. See your calorie targets. Alongside your TDEE, you’ll get cut (-500 kcal) and bulk (+300 kcal) recommendations for common fitness goals.

Benefits of TDEE Calculator

• Uses the Mifflin‑St Jeor equation, considered the most accurate BMR formula for the general population.
• Shows all activity levels in a single table so you can pick the one that best matches your lifestyle.
• Provides immediate cut and bulk targets, saving you the manual calorie math.
• No registration required; the entire calculation happens in your browser, ensuring your body metrics remain private.

Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR is the calories your body burns at complete rest just to keep you alive. TDEE multiplies BMR by an activity factor to include all the energy you burn walking, exercising and even digesting food.

How do I choose the right activity level?

Be honest about your average daily movement. If you have a desk job and exercise 3 times a week, "lightly active" is usually the best fit. Overestimating leads to eating too many calories.

How often should I recalculate my TDEE?

Recalculate whenever your weight changes by more than 3‑4 kg, or if your activity level shifts significantly (e.g., starting a new physically demanding job).

Is TDEE Calculator free and private?

Yes — it is 100% free, needs no sign‑up, and everything runs in your browser; your data never leaves your device.