Are you trying to lose fat, gain muscle, or maintain your weight? The key to all fitness goals is understanding how many calories your body needs every day.
Our Online TDEE Calculator (Total Daily Energy Expenditure Calculator) makes this easy by telling you exactly how many calories you burn daily based on your personal data.
With just your age, gender, height, weight, and activity level, this calculator instantly shows your:
- 🔥 BMR (Basal Metabolic Rate) – how many calories you burn at rest
- ⚡ TDEE (Total Daily Energy Expenditure) – how many calories you burn including daily activity
💡 What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in one day from:
- 🫀 Basic bodily functions (breathing, heartbeat, organ function)
- 🏃♀️ Physical activity (exercise, walking, working, sports)
Knowing your TDEE helps you:
- 🍽️ Eat the right number of calories for your goals
- ⚖️ Maintain, lose, or gain weight effectively
- 📊 Plan meal portions and macros correctly
📋 How the Online TDEE Calculator Works
This tool uses the Harris-Benedict equation to calculate your BMR and then multiplies it by your activity factor to get your TDEE.
BMR formulas used:
- Male:
BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years) - Female:
BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)
Then:
TDEE = BMR × Activity Factor
📲 How to Use the Online TDEE Calculator
Using this tool is quick and easy. Follow these steps:
Step 1: Enter Your Age
Type your age in years.
Step 2: Select Your Gender
Choose Male or Female.
Step 3: Enter Your Weight
Input your weight in kilograms (kg).
Step 4: Enter Your Height
Enter your height in centimeters (cm).
Step 5: Choose Your Activity Level
Select one of these:
- 🪑 Sedentary – little or no exercise (1.2)
- 🚶 Light – exercise 1–3 days/week (1.375)
- 🏃 Moderate – exercise 3–5 days/week (1.55)
- 💪 Active – hard exercise 6–7 days/week (1.725)
- 🏋️ Very Active – intense training or physical job (1.9)
Step 6: Click “Calculate”
The calculator will instantly display:
- 🔥 Your BMR (calories/day)
- ⚡ Your TDEE (calories/day)
You can also copy the result to save for later.
📊 Example: TDEE Calculation
Example Person:
- Age: 28
- Gender: Male
- Weight: 75 kg
- Height: 178 cm
- Activity Level: Moderate (1.55)
Step 1: Calculate BMR
BMR = 88.362 + (13.397 × 75) + (4.799 × 178) − (5.677 × 28)
BMR = 88.362 + 1004.775 + 854.242 − 158.956
BMR ≈ 1788.42 calories/day
Step 2: Calculate TDEE
TDEE = 1788.42 × 1.55 = 2772 calories/day
✅ This means this person burns about 2772 calories/day to maintain their current weight.
⚙️ Features of the Online TDEE Calculator
- 📅 Calculates your BMR and TDEE instantly
- ⚡ Based on the proven Harris-Benedict equation
- 🧮 Uses accurate activity multipliers
- 📊 Works for all genders and ages
- 💻 Mobile-friendly and easy to use
- 📋 Option to copy results
🌟 Benefits of Knowing Your TDEE
Knowing your TDEE gives you a clear direction in your fitness journey:
- ⚖️ Maintain weight by eating close to your TDEE
- 📉 Lose weight by eating 300–500 calories below your TDEE
- 💪 Build muscle by eating 300–500 calories above your TDEE
- 🍳 Plan your meals and macros accurately
- 🧠 Avoid under-eating or over-eating
📌 Common Use Cases
- 🏋️♂️ Bodybuilding and fitness planning
- ⚖️ Weight loss or gain programs
- 🥗 Diet and meal planning
- 🏥 Health and medical monitoring
- 📊 Fitness coaching and personal training
- 📋 Online calorie tracking apps
💡 Tips for Accurate Results
- ✅ Use accurate age, weight, and height
- 📏 Always use metric units (kg/cm)
- 🏃♀️ Select the correct activity level
- 📝 Recalculate when your weight changes significantly
- ⚡ Use the result to set your calorie targets
❓ Online TDEE Calculator – FAQs
Here are 20 common questions and answers:
1. What does TDEE mean?
TDEE means Total Daily Energy Expenditure — the total calories you burn in a day.
2. What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest.
3. How does this calculator find TDEE?
It uses your BMR multiplied by your activity level factor.
4. What information do I need to enter?
Age, gender, weight, height, and activity level.
5. Is this calculator free?
Yes, it’s 100% free.
6. Can I use pounds and inches?
Convert to kg and cm for accurate results.
7. What if my activity level changes?
Recalculate your TDEE when your activity changes.
8. Does it work for all ages?
Yes, for adults and teenagers.
9. Can I use it for weight loss planning?
Yes, it’s ideal for setting calorie goals to lose weight.
10. Can I use it for bulking?
Yes, eat slightly above your TDEE to gain weight.
11. Does it consider muscle mass?
It uses general formulas; for precise results use a body composition analysis.
12. Is it accurate?
Yes, it’s scientifically based and accurate for most people.
13. Can it tell me how many calories to eat?
Yes, your TDEE shows how many calories to maintain weight.
14. Is it mobile-friendly?
Yes, it works on all devices.
15. Do I need to download anything?
No, it works online.
16. Does it save my data?
No, it doesn’t store any personal info.
17. Can I print my results?
Yes, you can copy or screenshot them.
18. How often should I use it?
Every time your weight or activity changes.
19. Does it work for women?
Yes, it has a separate female formula.
20. Why is knowing my TDEE important?
It helps you plan your diet and fitness goals accurately.
🎯 Final Thoughts
The Online TDEE Calculator is one of the most useful tools for anyone who wants to manage weight, track fitness progress, or build muscle effectively.
By knowing your daily calorie needs, you can make smarter meal choices and stay on track with your health and fitness goals.