Moderate exercise 3-5 days/week
Enter Values
How to Calculate Your TDEE Online
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Choose your unit system and enter basic info
Select Metric (kg/cm) or Imperial (lbs/ft), then enter your age, gender, height, and weight. These measurements are used to calculate your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation. - 2
Select your activity level
Pick the activity level that best describes your typical week. Options range from Sedentary (desk job, no exercise) to Extra Active (athlete or physically demanding job). Be honest with your selection because this multiplier has the largest impact on your final TDEE number. - 3
Review your TDEE and BMR results
Your BMR and TDEE appear instantly. BMR is the calories your body burns at complete rest, while TDEE adds calories from daily movement and exercise. The difference between these two numbers shows how much energy your activity contributes. - 4
Use calorie goals and macros for your objective
Scroll down to see calorie targets for weight loss, maintenance, and muscle gain. Each goal includes a suggested macronutrient split for protein, carbohydrates, and fat so you can plan your meals with precision.
Common Use Cases
Weight Loss Planning
Muscle Building and Bulking
Athletic Performance and Training
Post-Diet Reverse Dieting
Why Calculate Your TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It combines three components: your Basal Metabolic Rate (BMR), which accounts for 60 to 70 percent of daily burn; the Thermic Effect of Food (TEF), which uses about 10 percent of calories to digest meals; and physical activity, which covers everything from walking to the kitchen to structured gym sessions. This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula for the general population, and multiplies it by a validated activity factor to produce your TDEE.
Why does TDEE matter more than BMR alone? BMR tells you what your body needs at complete rest, but nobody lies in bed all day. Your real-world calorie needs depend heavily on how active you are. A sedentary office worker and a construction laborer of the same height and weight can have TDEE values that differ by over 1,000 calories per day. By factoring in activity, TDEE gives you an actionable number you can use to set calorie targets for fat loss, muscle gain, or weight maintenance. For a deeper dive into your macronutrient split, use our Macro Calculator alongside your TDEE results.
For best results, combine TDEE tracking with other health metrics. Check your BMI to see where you fall on the weight spectrum, estimate your lean mass with the Body Fat Calculator, and make sure you are drinking enough water with the Water Intake Calculator. Together, these tools provide a complete picture of your nutritional needs and help you build a sustainable plan instead of guessing your way through a diet.
How It Compares
The FindUtils TDEE Calculator runs entirely in your browser with zero data stored on any server. Unlike MyFitnessPal, NIDDK Body Weight Planner, or other online TDEE tools that require account creation and store your health data, this calculator keeps your weight, height, and age completely private. You get your BMR, TDEE, calorie goals for seven different objectives, and a suggested macronutrient breakdown all on a single page with no signup, no email, and no usage limits.
Most competing calculators give you a single TDEE number and nothing else. FindUtils goes further by showing calorie targets ranging from extreme weight loss to fast muscle gain, each with a protein, carbohydrate, and fat split. All processing happens client-side using the Mifflin-St Jeor equation, the same formula recommended by the Academy of Nutrition and Dietetics as the most reliable predictor of resting metabolic rate for healthy adults.