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Free TDEE & Calorie Deficit Calculator

Calculate your Total Daily Energy Expenditure (TDEE), BMR, and recommended daily calorie targets for weight loss or gain.

Personal Body Metrics

Biological Gender

Age (years)

Height (cm)

Weight (kg)

Daily Activity Level

Daily Macronutrient Breakdown (Maintenance)

Protein (30%)171g

Carbs (40%)228g

Fats (30%)76g

TDEE & Goals

Profile

Total Daily Energy Expenditure (TDEE)

2281 kcal/day

Basal Metabolic Rate (BMR)1659 kcal

Calorie Target Goals

Moderate Weight Loss (-0.5kg/wk)1781 kcal

Extreme Deficit (-1kg/wk)1281 kcal

Muscle Surplus / Bulking (+500kcal)2781 kcal

Free Online TDEE & Calorie Deficit Calculator

Discover how many calories you burn per day based on your age, gender, height, weight, and activity level. Get personalized calorie goals for weight loss, maintenance, or muscle building.

Quick How-To Guide

1Select your gender, age, height, and weight (Imperial or Metric)
2Select your average daily activity level
3Click "Calculate TDEE"
4Review your daily calorie allowance and macro breakdown

Why use our tool?

Calculates Basal Metabolic Rate (BMR) using Mifflin-St Jeor equation

Adjusts TDEE based on 5 activity multiplier levels

Provides exact calorie targets for Weight Loss, Maintenance, and Bulking

Calculates macronutrient distribution estimates (Carbs, Protein, Fats)

Frequently Asked Questions

Find answers to common questions about using our tool, its features, and how it handles your data privacy.

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in 24 hours including baseline metabolism and physical activity.

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