Free TDEE Calculator
Updated September 2026
Calculate your Total Daily Energy Expenditure (TDEE) — enter your age, gender, weight, height, and activity level to find out exactly how many calories you burn per day.
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Verified Capabilities
Calculates BMR using the widely-regarded-as-most-accurate Mifflin-St Jeor equation, factoring in gender.
Shows calorie targets for extreme loss, loss, mild loss, maintenance, mild gain, and gain in one table.
Download your BMR, TDEE, and full goal table as CSV or plain text.
Only the Mifflin-St Jeor formula is available — there's no alternate formula (e.g. Harris-Benedict) to compare against.
Understanding your health numbers is the foundation of informed wellness decisions. The TDEE Calculator uses clinically established formulas to provide science-backed estimates.
Calculate your Total Daily Energy Expenditure (TDEE) — enter your age, gender, weight, height, and activity level to find out exactly how many calories you burn per day. Results are immediate — no waiting, no loading screens, no account required.
Who uses the TDEE Calculator?
- People starting a diet who need to know their maintenance calories before creating a deficit
- Athletes setting up a calorie surplus for a muscle-building phase based on their training schedule
- Nutritionists using the result as a starting baseline before tailoring a client's meal plan
Common uses and search terms
The TDEE Calculator is frequently used for: TDEE, calories burn, maintenance calories, total daily energy expenditure, how many calories should i eat, daily calorie needs, BMR calculator, basal metabolic rate, calories per day, calorie maintenance, activity level calories. Whether you need a quick result or are working through a longer project, the tool handles all common variations without any configuration.
Why use Allio Tools's TDEE Calculator?
All calculations run locally. No personal health data is ever transmitted or stored anywhere. The tool is completely free with no usage limits, no premium tiers, and no account required. Available in 11 languages and optimised for all screen sizes, the TDEE Calculator works on desktop, tablet, and mobile with no app download needed.
See also:BMI Calculator · Calorie Calculator · Pregnancy Due Date
How the TDEE Calculator works
Select Metric (kg/cm) or Imperial (lbs/in) using the toggle.
Enter your Age, Gender, Weight, and Height.
Select your Activity Level from the dropdown (Sedentary to Very Active).
Click Calculate TDEE — your daily calorie burn appears alongside BMR and calorie targets for weight loss, maintenance, and gain.
Download as CSV or Text to log your baseline for diet tracking.
Tips & tricks
- The Activity Level dropdown is the single biggest factor in your result — most people overestimate it, so if unsure, pick one level lower.
- Results update live as you type (no need to click Calculate again after your first calculation) since every input field re-triggers the calculation.
- Use the CSV or Text export to save your BMR, TDEE, and full calorie-goal table for diet tracking.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing and circulation. TDEE is your BMR multiplied by an activity factor — it represents your real total daily calorie burn including movement and exercise.
Which activity level should I choose?
Sedentary = desk job with no deliberate exercise. Lightly Active = 1–3 days of light exercise per week. Moderately Active = 3–5 days per week. Very Active = hard exercise 6–7 days per week. Extra Active = physical job or twice-daily training. Most people overestimate their activity level — when in doubt, choose one level lower.
How accurate is the TDEE calculator?
The result is an estimate based on the Mifflin-St Jeor formula, which is considered the most accurate for most people. Individual metabolism varies due to genetics, hormones, and body composition. Treat your result as a starting point and adjust by ±200 calories based on real-world results over 2–4 weeks.
How many calories should I eat to lose weight?
A deficit of 500 calories per day below your TDEE produces approximately 0.5 kg (1 lb) of weight loss per week. A 1,000-calorie deficit is the general upper limit recommended without medical supervision. Never eat below your BMR for extended periods without professional guidance.
Is my health data stored or shared?
No. All calculations run in your browser. No data you enter is sent to any server, stored, or shared with any third party. Your inputs are gone when you close or refresh the page.
Is my data safe when using the TDEE Calculator?
Completely safe. The TDEE Calculator processes everything locally in your browser. No input data, results, or usage information is ever transmitted to or stored on any server.
How accurate are the TDEE Calculator calculations?
The TDEE Calculator uses clinically validated formulas such as the Mifflin–St Jeor or Harris–Benedict equations where applicable. Results are population-based estimates and can differ from measured values by 10–20% for individuals with atypical body composition. See our <a href="/methodology/">Methodology page</a> for full formula sources and references. Consult a qualified healthcare professional before making medical or dietary decisions.
Which formula does the TDEE Calculator use?
The TDEE Calculator uses an established, peer-reviewed formula endorsed by leading health organisations such as the WHO, CDC, or NIH where applicable. The specific formula is chosen for its validated accuracy across diverse adult populations under normal conditions.
Works with ChatGPT, Claude, Cursor, GitHub Copilot, VS Code, Poe and more — 106+ tools, zero data collection.