Free TDEE Calculator
Estimate your maintenance calories (Total Daily Energy Expenditure) using a proven formula. Enter your details below and click calculate.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in one day, including basic body functions, movement, workouts, and daily activity. If you eat around your TDEE, your weight tends to stay stable over time.
A free TDEE calculator helps you estimate this number quickly so you can choose calories for fat loss, maintenance, or muscle gain.
How this free TDEE calculator works
This tool uses the Mifflin-St Jeor equation to estimate your BMR (Basal Metabolic Rate), then multiplies it by your selected activity factor:
- BMR = calories your body burns at complete rest
- TDEE = BMR × activity level
From your TDEE, the calculator also gives practical calorie targets for cutting or lean bulking.
How to use your TDEE number
1) For maintenance
Eat close to your TDEE. Your body weight should stay roughly stable, with normal day-to-day fluctuations.
2) For fat loss
Create a moderate calorie deficit. A common target is 300–500 calories below TDEE. Bigger deficits can work short-term but may increase hunger and reduce training performance.
3) For muscle gain
Use a small surplus, typically 150–300 calories above TDEE. This helps support muscle growth while limiting excess fat gain.
Common mistakes when using a TDEE calculator
- Choosing the wrong activity level: Most people overestimate this. Be conservative at first.
- Expecting perfect precision: TDEE is an estimate, not a lab test.
- Not tracking progress: Weekly average weight trends matter more than single weigh-ins.
- Changing calories too fast: Wait at least 2 weeks before making big adjustments.
Tips for better results
- Track calories and protein consistently.
- Weigh yourself daily, then use a weekly average.
- Keep training volume and daily steps relatively stable.
- Adjust by 100–200 calories if progress stalls.
Frequently asked questions
Is this calculator really free?
Yes. You can use this TDEE calculator free anytime without signing up.
How accurate is it?
It is usually accurate enough to set a starting calorie target. Real-world tracking and adjustments make it accurate for your body.
How often should I recalculate?
Recalculate when your body weight changes significantly (about 3–5 kg), your activity level changes, or your goal changes.
Final takeaway
A free TDEE calculator is one of the simplest tools for planning nutrition. Use it to set your initial calorie target, track your progress, and adjust based on real results. Consistency beats perfection every time.