ToolSpotAI

Free TDEE Calculator

Calculate your BMR, TDEE, and daily calorie target based on age, sex, height, weight, activity level, and fitness goal. This tool runs in your browser—no account required.

Health

Personal details

Sex

Height

Activity level

Goal

BMR

1783

cal/day at rest

TDEE

2763

cal/day maintenance

Daily target

2763

calories/day

BMI

25.8

Overweight

BMR FormulaBMR (cal/day)TDEE
Mifflin-St Jeor (recommended)17832763
Revised Harris-Benedict18652891
Katch-McArdle (est. body fat)17812760

Macronutrient breakdown

Protein (30%)

207g

829 cal

Carbs (40%)

276g

1105 cal

Fat (30%)

92g

829 cal

GoalCal/dayCal/week
Lose 2 lb/wk176312,342
Lose 1 lb/wk226315,842
Lose 0.5 lb/wk251317,592
Maintain weight276319,342
Gain 0.5 lb/wk301321,092
Gain 1 lb/wk326322,842

BMR calculated using the Mifflin-St Jeor equation (most accurate for most people per the Academy of Nutrition and Dietetics). TDEE = BMR × Activity Factor. Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g. These are estimates — individual metabolism varies. Consult a healthcare professional before starting any diet.

How to Use This Calorie & TDEE Calculator

  1. Enter your sex, age, height, weight, and activity level.
  2. The calculator computes your BMR using three formulas and applies your activity multiplier to get TDEE.
  3. Select a goal to see your daily calorie target with a calorie adjustment.
  4. Choose a macronutrient template to see protein, carb, and fat grams.
  5. Results include a BMI check and a comparison table across all goals.

What is Calorie & TDEE Calculator?

A calorie and TDEE calculator determines how many calories your body needs daily based on your physical characteristics and activity level. It computes your BMR (Basal Metabolic Rate) — the calories burned at rest — and multiplies it by an activity factor to get your TDEE (Total Daily Energy Expenditure). Our calculator uses three validated formulas (Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle), supports both imperial and metric units, provides calorie targets for 6 different goals (lose 2 lb/wk to gain 1 lb/wk), and breaks down macronutrients across 4 popular diet templates (Balanced, Low Carb, High Protein, Keto).

Formula

Mifflin-St Jeor:
  Male BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
  Female BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Factor
Calorie Target = TDEE + Goal Adjustment

Formula Explained

The Mifflin-St Jeor equation estimates resting metabolic rate from body measurements. The activity factor ranges from 1.2 (sedentary) to 1.9 (extra active). Weight loss requires a calorie deficit: 250 cal/day = 0.5 lb/week loss, 500 = 1 lb/week, 1000 = 2 lb/week. These are approximate — individual metabolism, NEAT (non-exercise activity), and the thermic effect of food cause real-world variation.

Example

Male, 30 years old, 5'10" (178 cm), 180 lbs (82 kg), Moderately Active BMR (Mifflin-St Jeor): 1,798 cal/day TDEE (× 1.55): 2,787 cal/day Goal: Lose 1 lb/week → 2,287 cal/day Balanced macros (30/40/30): Protein: 171g (686 cal) Carbs: 229g (914 cal) Fat: 76g (686 cal) BMI: 25.8 (Overweight)

Tips & Best Practices

  • ✓Track calories for at least 2 weeks to calibrate these estimates to your body.
  • ✓Protein should be 0.7-1g per pound of body weight for muscle preservation during weight loss.
  • ✓Never eat below 1,200 calories (women) or 1,500 (men) without medical guidance.
  • ✓NEAT (walking, fidgeting, standing) can vary by 200-900 cal/day between individuals.
  • ✓Weigh yourself at the same time daily and use weekly averages for accurate tracking.

Common Use Cases

  • •Determining daily calorie needs for weight loss
  • •Calculating macronutrient targets for fitness goals
  • •Comparing BMR across different validated formulas
  • •Setting calorie targets for muscle building or cutting
  • •Understanding the calorie deficit needed for a target weight loss rate

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest — just to keep your organs functioning, blood circulating, and cells alive. BMR typically accounts for 60-70% of total daily energy expenditure. It is influenced by age, sex, height, weight, and body composition.

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