Calculator Use
This tdee calculator free is designed to provide you with an accurate estimate of your Total Daily Energy Expenditure. Understanding your TDEE is the first step in any fitness journey, whether you want to lose fat, build muscle, or maintain your current weight. By entering your physical metrics and daily activity levels, this tool calculates the total number of calories your body burns in a 24-hour period.
To get the most accurate result, ensure you select an activity level that honestly reflects your weekly routine.
- Age, Weight, and Height
- These fundamental metrics determine your Basal Metabolic Rate (BMR), which is the energy required to keep your body functioning at rest.
- Activity Level
- This multiplier accounts for the energy burned through exercise, work, and general daily movement. It ranges from 1.2 (sedentary) to 1.9 (extremely active).
- Target Goals
- Once your maintenance calories (TDEE) are known, the calculator provides targets for weight loss or gain by adjusting the calorie intake by 500 calories.
How It Works
The tdee calculator free uses the Mifflin-St Jeor Equation, which is widely considered one of the most reliable formulas for estimating metabolic rate in healthy adults. The process involves two major steps: calculating BMR and then applying an activity multiplier.
BMR (Male) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
BMR (Female) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
The TDEE is then calculated using the physical activity level (PAL) factors:
- Sedentary (1.2): Little to no exercise, desk job.
- Lightly Active (1.375): Light exercise 1–3 days per week.
- Moderately Active (1.55): Moderate exercise 3–5 days per week.
- Very Active (1.725): Heavy exercise 6–7 days per week.
- Extra Active (1.9): Very heavy exercise, physical job, or training twice a day.
Calculation Example
Example: Let's calculate the TDEE for a 35-year-old male who weighs 80kg, is 185cm tall, and is moderately active.
Step-by-step solution:
- Input Age: 35
- Input Weight: 80 kg
- Input Height: 185 cm
- Calculate BMR: (10 × 80) + (6.25 × 185) – (5 × 35) + 5 = 800 + 1156.25 – 175 + 5 = 1,786.25 kcal.
- Select Activity Multiplier: 1.55 (Moderate)
- Final TDEE: 1,786.25 × 1.55 = 2,768.68
- Result: Approx 2,769 calories per day to maintain weight.
Common Questions
Why is knowing my TDEE important?
Your TDEE is your "maintenance level." If you eat exactly this amount, you will likely stay the same weight. Eating below this level leads to weight loss, while eating above leads to weight gain. Without this baseline, tracking nutrition is mostly guesswork.
Can the TDEE calculator free be 100% accurate?
No calculator is 100% perfect because they don't account for individual body composition (muscle mass vs. fat mass) or hormonal differences. However, it provides a highly reliable starting point that you can adjust based on real-world results over 2–4 weeks.
Should I recalculate my TDEE often?
Yes. As you lose or gain weight, your BMR changes. It is recommended to use the tdee calculator free every time you lose or gain 5kg (about 10 lbs) to ensure your calorie targets remain appropriate for your new body size.