TDEE Calculator | Total Daily Energy Expenditure

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories you burn in a day, including your basal metabolic rate (BMR) plus all physical activity.

TDEE calculators are estimates — individual metabolism varies by up to 15-20%. Use your result as a starting point and adjust your calorie intake up or down based on actual weight progress over 2-4 weeks.

Sedentary (desk job, minimal exercise): ×1.2. Lightly active (1-3 days/week): ×1.375. Moderately active (3-5 days/week): ×1.55. Very active (6-7 days/week): ×1.725. Extra active (physical job + hard training): ×1.9. When in doubt, choose one level lower — most people overestimate activity.

Mifflin-St Jeor uses age, height, and weight to estimate BMR — it is the most accurate for general populations. Katch-McArdle uses lean body mass (body weight minus fat), making it more accurate for lean/athletic individuals who know their body fat percentage. This calculator supports both formulas.

Yes! In guest mode, you can export your calculations to JSON format. Sign in is required for PDF and CSV export. Click the export button to download your results. This is perfect for record-keeping, sharing with others, or importing into other tools.

Yes! Your calculation history is automatically saved. Guest users can save up to 50 calculations per workspace locally. Sign in for free to save up to 100 calculations per workspace, with access from any device when logged in.

Absolutely! The TDEE Calculator is completely free with no sign-up required. Create a free account to unlock additional features like more calculation history, multiple workspaces, and the ability to access your saved data from any device.