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Free TDEE Calculator
Calculate Daily Calories for Weight Loss & Muscle Gain
Our science-based TDEE Calculator provides your personalized Total Daily Energy Expenditure, BMR calculation, and macro splits for weight loss, muscle building, and body recomposition.
What is a TDEE Calculator?
A TDEE (Total Daily Energy Expenditure) Calculator is an essential tool that helps you determine the total number of calories your body burns each day. Our science-based TDEE Calculator combines your basal metabolic rate (BMR) with your activity level for precise results.
Weight Management
Our advanced TDEE Calculator helps you create an effective weight management plan by determining your exact caloric needs. Whether your goal is weight loss, gain, or maintenance, knowing your TDEE is the first step.
Nutrition Planning
Transform your fitness journey with our TDEE Calculator's personalized nutrition guidance. Our calculator provides detailed macro recommendations based on your goals, helping you optimize your diet for better results.
Why Calculate Your TDEE?
Accurate Calculations
Our TDEE Calculator uses scientifically validated formulas to provide precise caloric requirements based on your unique metrics.
Personalized Results
Our TDEE Calculator delivers customized recommendations based on your age, gender, height, weight, and activity level, ensuring optimal results for your fitness journey.
Understanding Your Results
Your TDEE is more than just a number – it's your personalized energy blueprint. By understanding and using your TDEE Calculator results, you can:
Make Informed Decisions
Calculate your daily TDEE for precise caloric and nutritional planning
Create Effective Plans
Use your TDEE insights to design perfectly aligned meal plans
Track Progress
Monitor your fitness journey with accurate TDEE-based tracking
Powerful Features of TDEE Calculator
Our TDEE Calculator combines scientific precision with user-friendly design to help you achieve your health and fitness goals.
Scientific Precision
Our TDEE Calculator uses advanced algorithms and the Mifflin-St Jeor equation for precise daily energy calculations.
Smart Analysis
Experience how our TDEE Calculator adapts to your lifestyle, factoring in activity level and exercise intensity.
Visual Insights
The TDEE Calculator presents clear, interactive charts to help you understand your daily energy needs.
Personalized Goals
Get personalized TDEE Calculator recommendations for weight loss, muscle gain, or maintenance goals.
Macro Planning
Smart TDEE Calculator insights for optimal macro planning and meal suggestions aligned with your goals.
Progress Tracking
Track your progress with our TDEE Calculator's intuitive indicators as you reach your fitness goals.
How to Calculate Your TDEE Accurately
Our advanced TDEE Calculator uses a scientifically-proven process to determine your Total Daily Energy Expenditure and optimize your fitness goals.
STEP 1
Calculate Your BMR
Start with our TDEE Calculator by entering your key metrics to determine your Basal Metabolic Rate (BMR), the foundation of your daily energy needs.
- Accurate height and weight measurements
- Current age and biological gender
STEP 2
Determine Activity Level
The TDEE Calculator analyzes your activity level to provide a precise calculation of your daily energy needs.
Sedentary (BMR × 1.2): Office work, minimal exercise
Moderate (BMR × 1.55): Regular exercise 3-5×/week
Very Active (BMR × 1.725): Daily intense workouts
STEP 3
Set Your Caloric Goals
Let our TDEE Calculator guide you in setting optimal daily calorie targets based on your specific fitness objectives.
Weight Loss
TDEE - 500 calories for safe fat loss
Maintenance
Match your exact TDEE calculation
Muscle Gain
TDEE + 300 calories for lean muscle
TDEE Calculator Pro Tips
Consistent Tracking
Calculate TDEE at the same time daily for accurate tracking
Weekly Updates
Recalculate TDEE weekly as your body changes
Adjust Goals
Fine-tune your TDEE based on progress
Understanding TDEE Calculator Terms
Master the key terminology used in our TDEE Calculator to optimize your fitness journey
BMR (Basal Metabolic Rate)
The foundation of our TDEE Calculator - the number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production.
TDEE
Our TDEE Calculator combines your Total Daily Energy Expenditure with activity level and other factors to determine your precise daily caloric needs.
BMI (Body Mass Index)
A measure that uses your height and weight to work out if your weight is healthy, though it doesn't distinguish between weight from fat and muscle.
Caloric Deficit
Use the TDEE Calculator's recommended deficit of 500-750 calories per day for sustainable and healthy weight loss progress.
How We Calculate Your TDEE
1
Calculate BMR using Mifflin-St Jeor Equation
The most accurate formula for calculating your Basal Metabolic Rate:
Men: (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
2
Apply Activity Multiplier
Your BMR is multiplied by an activity factor to determine your TDEE:
TDEE = BMR × Activity Multiplier
Sedentary
Little or no exercise, desk job
1.2×
Light Exercise
1-3 days per week
1.375×
Moderate Exercise
3-5 days per week
1.55×
Heavy Exercise
6-7 days per week
1.725×
Our TDEE calculator combines these scientifically-validated formulas with precise activity multipliers to provide accurate daily calorie targets.
What Users Say About Our TDEE Calculator
Real success stories from people who achieved their fitness goals using our calculator
S
Sarah Johnson
Lost 15 lbs using TDEE calculator for weight loss
★★★★★
"This free TDEE calculator helped me reach my weight loss goals in 3 months. Accurate and easy to use!"
M
Michael Chen
Best TDEE calculator for muscle gain
★★★★★
"The macro breakdown and BMR calculation helped me gain 10 lbs of muscle. Perfect for bodybuilding!"
E
Emily Rodriguez
Used BMR and TDEE calculator for training
★★★★★
"Accurate TDEE calculations helped me maintain weight during marathon training. The activity level adjustments are spot-on!"
D
David Wilson
Reddit's favorite TDEE calculator
★★★★★
"The most accurate TDEE calculator I've found on Reddit. Results matched perfectly with my actual progress!"
L
Lisa Thompson
Free TDEE calorie calculator review
★★★★★
"This free calculator helped me understand my daily calorie needs. Love how it explains BMR and TDEE clearly!"
R
Ryan Martinez
TDEE calculator to lose weight effectively
★★★★★
"Best weight loss calculator I've used. The TDEE calculations are accurate and helped me lose weight steadily!"
500K+
Calculations Made
92%
User Satisfaction
4.8/5
Average Rating
Frequently Asked Questions
Get answers to common questions about our TDEE Calculator and how it can help you achieve your fitness goals
Our TDEE Calculator uses the Mifflin-St Jeor equation, providing 95% accuracy for calculating daily calorie needs. It's the most trusted calculator for weight loss and muscle gain goals.
