Total Daily Energy Expenditure (TDEE) Calculator
Fast, accurate, and free online Total Daily Energy Expenditure (TDEE) Calculator tool that runs directly in your browser.
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2Click the button
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3Get the result
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Total Daily Energy Expenditure (TDEE) Calculator
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Other tools you may find usefulOnline Total Metabolic Metabolism (CPM) calculator. Calculate BMR and daily calories
You enter your age, gender, height, weight and activity level. The calculator provides your BMR (basal metabolic rate) and CPM/TDEE, i.e. total daily calorie requirement. You can add a goal: reduction, maintenance or mass. You will receive a ready calorie range and an approximate breakdown of macronutrients. No patterns. Clear result for immediate use.
What the calculator calculates and for whom
The tool answers three questions. How many calories do you burn in a full day given your lifestyle? What is your energy base at rest? Which calorie range should you choose to reduce fat, maintain mass or slowly build muscle mass? People who are starting to change their habits, getting back into shape, athletes planning their volume and everyone who wants to watch the energy in their diet without counting from their heads will benefit.
Input. What you enter
- Gender. The choice affects the base score.
- Age ofin years. As we age, the need usually decreases.
- Height ofin centimeters.
- Body weightin kilograms.
- Daily activity: sedentary, slightly active, moderate, high, very high.
- Purposeoptional: reduction, maintenance, mass. For reduction, you can choose a calm or more decisive deficit.
The interface maintains reasonable ranges. The result shows clear numbers and does not require specialist interpretation.
How it works. User version
The calculator calculates your resting base (BMR) and then multiplies it by the selected level of daily activity and training. This gives youCPM/TDEE– the calories you need to maintain your weight at your mode. If you select a goal, the tool will add a safe deficit or surplus and show you your daily calorie goal along with a friendly macronutrient breakdown.
Activity levels. How to choose
| Profile | Description of the day | Examples |
|---|---|---|
| Sedentary | at a desk most of the day, few steps | office work, commuting by car, occasional movement |
| Slightly active | short walks, 2–3 light training sessions per week | every day 6–8 thousand. steps |
| Moderate | regular training, more movement during the day | 8-12 thousand steps, 3–5 workouts |
| High | moving work or demanding workouts | 12–15 thousand steps, 5–6 training |
| Very high | large volume of effort or physical work | over 15,000 steps, 6+ workouts |
Choose your profile honestly. Too much activity produces too many calories and slows down your progress.
Step-by-step instructions
- Enter your gender, age, height and weight.
- Select an activity level consistent with the last 2-4 weeks.
- Add a goal: reduce, maintain or bulk. When reducing, start with a calm deficit.
- ClickCalculate. Read your BMR, CPM and suggested calories for your goal.
- Use the macronutrient breakdown to make meal planning easier.
How to read the result
- BMRis the energy needed by the body at rest. Calories are not the goal.
- CPM/TDEEare the weight maintenance calories for your mode.
- Calories under goali