Free TDEE Calculator

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.

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.

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.

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.

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.

Yes, the TDEE Calculator on Allio Tools is completely free with no sign-up or registration required. It works directly in your browser.

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. No data is sent to a server — everything runs locally in your browser for maximum privacy and speed.

No installation needed. The TDEE Calculator runs entirely in your web browser on any device — desktop, tablet, or mobile.

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.

After the page loads for the first time, the TDEE Calculator works without an internet connection for all client-side processing. Tools that fetch live external data (such as DNS or network lookups) require an active connection.

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.

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.

Yes. The TDEE Calculator is built with standard browser APIs and works on all modern browsers including Chrome, Firefox, Safari, and Edge — on both desktop and mobile. No plugins, extensions, or third-party software are required.

Select and copy the result text to paste into any document or app. For image tools, a Download button saves the file directly to your device. Your browser's built-in screenshot function also captures results quickly. No account or login is required.