Free TDEE Calculator — Find Your Daily Calorie Needs

Use our TDEE (Total Daily Energy Expenditure) calculator to estimate calories for weight loss, muscle gain, or maintenance. Includes BMR, activity multipliers, AMAB/AFAB + HRT options, and 12‑week projections.

Calculate Your TDEE (Total Daily Energy Expenditure)

Choose exactly one. Male/Female uses standard equations. AMAB/AFAB enables HRT options.
If provided, we’ll use Katch–McArdle (sex‑neutral) for BMR.

Your Estimated TDEE

—

Tap a goal to see a 12‑week projection

Maintain
—
Stay around your TDEE to maintain current weight.
Lose 0.5 lb/week
—
Gentle, sustainable fat loss.
Lose 1 lb/week
—
Moderate deficit for steady results.
Lose 1.5 lb/week
—
Aggressive — monitor energy & recovery.
Gain 0.5 lb/week
—
Lean bulk to support muscle gain.
Gain 1 lb/week
—
Faster gains, higher fat risk.

Select a goal card above to draw your 12‑week weight projection.

↑ Back to Calculator

Activity Level Guide

Sedentary (1.2× BMR) Little or no exercise, desk job
• Office work most of the day • Driving • Reading/Computer • Minimal walking
Lightly Active (1.375× BMR) Light exercise 1–3 days/week
• 30‑min walks • Light yoga • Weekend bike rides • Golf with cart • Light housework
Moderately Active (1.55× BMR) Moderate exercise 3–5 days/week
• Jogging • Laps 30–45 min • Tennis/Basketball • Gym 3–5 days • Dancing classes
Very Active (1.725× BMR) Hard exercise 6–7 days/week
• 5+ mile runs • Intense gym sessions • Competitive training • CrossFit/HIIT • Manual labor
Super Active (1.9× BMR) Physical job or two‑a‑days
• Pro/Endurance training • Military • Multiple classes taught • Heavy labor

How This Calculator Determines Your TDEE

Your TDEE is BMR × activity factor. We support Mifflin–St Jeor (with Male/Female or AMAB/AFAB + optional HRT blending) and Katch–McArdle when you provide body‑fat %.

Mifflin-St Jeor

Step 1: Calculate BMR (Basal Metabolic Rate)

We use the scientifically-validated Mifflin-St Jeor Equation:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

AMAB (baseline): BMR_AMAB = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

AFAB (baseline): BMR_AFAB = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

HRT blending (optional)

Let t = clamp(months_on_HRT ÷ 12, 0..1).

AMAB + feminizing HRT: BMR = (1 − t) × BMR_AMAB + t × BMR_AFAB

AFAB + masculinizing HRT: BMR = (1 − t) × BMR_AFAB + t × BMR_AMAB

Step 2: Multiply BMR by Activity Factor

TDEE = BMR × Activity Level (1.2 to 1.9)

Step 3: Adjust for Your Goals

Weight Loss: Eat 250-750 calories below TDEE

Weight Gain: Eat 250-500 calories above TDEE

Maintenance: Eat at your TDEE level

Katch–McArdle (sex‑neutral)

Step 1: Calculate Lean Body Mass (LBM)

LBM (kg) = Weight (kg) × (1 − Body Fat % in decimal form)

Step 2: Calculate BMR

BMR = 370 + (21.6 × LBM in kg)

Step 3: Multiply BMR by Activity Factor

TDEE = BMR × Activity Level (1.2 to 1.9)

Step 4: Adjust for Your Goals

Weight Loss: Eat 250–750 calories below TDEE

Weight Gain: Eat 250–500 calories above TDEE

Maintenance: Eat at your TDEE level

🍩 One “Binge” Doesn’t Undo Your Deficit

Calories work a lot like money: If you save $5 every day and one day you spend $12 on a snack, you still saved money that week. Calories work the same way. It can give you a bad feeling to have less money or calories, but the good news is you are not starting over from zero, you can still make progress.

Real‑world example

  • You aim for a 500‑calorie daily deficit (that’s about 3,500 calories per week).
  • One day you “binge” and eat +1,200 calories over target.
  • Weekly math: 3,500 − 1,200 = 2,300 calories of deficit still remain.
  • That’s roughly ~0.66 lb (≈ 0.3 kg) of fat loss still on the table for the week.
  • Any fast jump on the scale is mostly water and sodium. Get back to normal, and it settles in a few days.
Weekly deficit with one binge day Six days show a 500 calorie deficit, one day shows a 1200 calorie surplus. Net weekly deficit remains 2300 calories. One Binge Day vs Weekly Deficit +1,200 −500 Mon Tue Wed Thu Fri Sat Sun −500 −500 −500 −500 −500 −500 Deficit days +1,200 Weekly Net Deficit: 2,300 ≈ 0.66 lb (0.3 kg)
Result: you still have a meaningful weekly deficit. Get back on track the next day.

🎯 Using Your TDEE Results for Success

Once you've calculated your TDEE with our free calculator, here's how to use it effectively:

  • Track Your Calories: Use a food diary or app to ensure you're hitting your calorie targets
  • Be Consistent: Stick to your calorie goal for at least 2-3 weeks before making adjustments
  • Monitor Progress: Weigh yourself weekly at the same time of day
  • Adjust as Needed: If you're not seeing results after 3 weeks, adjust calories by 100-150
  • Consider Macros: Aim for adequate protein (0.7-1g per lb body weight) for best results
  • Stay Active: Regular exercise increases your TDEE and improves body composition

↑ Back to Top

❓ Frequently Asked Questions

What is TDEE?

Your Total Daily Energy Expenditure is the total number of calories you burn each day through your Basal Metabolic Rate (BMR) and all activity. It’s your daily “energy budget.”

Which formula should I choose?

If you don’t know your body fat percentage, use Mifflin–St Jeor with your sex assigned or gender identity. If you know your body fat %, choose Katch–McArdle for more accuracy.

How accurate is this calculator?

It’s an estimate — individual calorie needs vary due to metabolism, genetics, and lifestyle. Use your results as a starting point and adjust based on real progress.

Do I need to exercise to lose weight?

Not strictly, but regular movement supports better results, muscle retention, and long-term health. Even light daily activity can make a big difference.

How often should I recalculate my TDEE?

Every 5–10 lbs (2–5 kg) of weight change or when your activity level changes significantly.

How did you come up with your AMAB/AFAB calculations?

During the first year of HRT, body composition and energy needs shift gradually from your pre-HRT baseline toward your affirmed sex—not overnight. To reflect that month-to-month variance, this calculator blends the “male” and “female” Mifflin-St Jeor equations across the first 12 months, then uses the affirmed-gender version after month 12. This is an estimate and not medical advice—if you have any doubt, consult a doctor (or a registered dietitian)..