TDEE Calculator
Total daily energy expenditure and macro targets.
Enter your values
Choose one of: Metric (kg, cm), Imperial (lb, in).
Enter the weight you are working with.
Enter the height you are working with.
Enter the age in years.
Choose one of: Male, Female.
Choose one of: Sedentary — desk job, Light — 1-3 workouts/week, Moderate — 3-5 workouts/week, Heavy — 6-7 workouts/week, Athlete — twice daily.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- TDEE (maintenance)
- 2,653 kcal/day
- Cut — lose 1 lb/week
- 2,153 kcal/day
- Lean bulk
- 2,953 kcal/day
- BMR
- 1,711 kcal/day
| Goal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cut | 2,153 | 170g | 215g | 60g |
| Maintain | 2,653 | 139g | 298g | 83g |
| Bulk | 2,953 | 154g | 369g | 82g |
Quick answer
Total daily energy expenditure is BMR multiplied by an activity factor — the calories you need each day to maintain your weight.
TDEE = BMR × activity factor
At a glance
| What it does | Total daily energy expenditure and macro targets. |
|---|---|
| Category | Health |
| Inputs needed | Units, Weight, Height, Age, Sex, Activity level |
| Main output | TDEE (maintenance) |
| Formula | TDEE = BMR × activity factor |
| Cost | Free — no sign-up, no download |
How to use the TDEE Calculator
- 1Enter your stats.
- 2Choose the activity level that matches a typical week.
- 3Read maintenance calories and macro targets.
Inputs explained
- Units
- Choose one of: Metric (kg, cm), Imperial (lb, in).
- Weight
- Enter the weight you are working with.
- Height
- Enter the height you are working with.
- Age(years)
- Enter the age in years.
- Sex
- Choose one of: Male, Female.
- Activity level
- Choose one of: Sedentary — desk job, Light — 1-3 workouts/week, Moderate — 3-5 workouts/week, Heavy — 6-7 workouts/week, Athlete — twice daily.
Worked example
Using the values the calculator loads with:
Inputs
- UnitsImperial (lb, in)
- Weight170
- Height69
- Age32 years
- SexMale
- Activity levelModerate — 3-5 workouts/week
Results
- TDEE (maintenance)2,653 kcal/day
- Cut — lose 1 lb/week2,153 kcal/day
- Lean bulk2,953 kcal/day
- BMR1,711 kcal/day
Frequently asked questions
How accurate is TDEE?
Within roughly 10% for most people. Track weight for two weeks and adjust calories if the trend is not what you expected.
Should I eat back exercise calories?
The activity multiplier already includes training, so eating extra on top usually erases the deficit.
What do I need to enter into the TDEE Calculator?
Just 6 values: units, weight, height, age, sex, activity level. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the TDEE Calculator work out the answer?
Total daily energy expenditure is BMR multiplied by an activity factor — the calories you need each day to maintain your weight. It applies the formula TDEE = BMR × activity factor and shows the working so you can check each step by hand.
Is the TDEE Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.