Free TDEE Calculator Online
This free TDEE calculator estimates your Total Daily Energy Expenditure — the real number of calories you burn each day — and shows you calorie targets for weight loss, maintenance, and muscle gain. Use it online, completely free.
Your TDEE
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What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn every day. It is the single most important number for nutrition planning because it represents true energy balance: eat at TDEE to maintain weight, below to lose, and above to gain. Our free online TDEE calculator makes this easy to figure out.
Your free TDEE calculator result is built from four components: your resting metabolism (BMR), the energy you burn through daily movement and activity (NEAT), the calories used to digest food (TEF), and calories burned through deliberate exercise (EAT). The TDEE calculator estimates the combined total using your stats and an activity multiplier. Calculate online in seconds.
For a moderately active 28-year-old male at 175 cm and 78 kg, the TDEE calculator gives approximately 2,850 calories per day. That's his maintenance — the calorie baseline for any goal. Use this free tool to find your own number.
Components of TDEE
| Component | % of TDEE | What It Is |
|---|---|---|
| BMR | 60–75% | Calories burned at complete rest (breathing, organ function) |
| NEAT | 15–30% | Non-exercise activity (walking, fidgeting, daily movement) |
| TEF | 8–15% | Thermic effect of food — digesting and metabolizing meals |
| EAT | 5–10% | Exercise activity thermogenesis — deliberate workouts |
Activity Levels and TDEE Multipliers
| Activity Level | Multiplier | Examples | TDEE (28yo, 175cm, 78kg male) |
|---|---|---|---|
| Sedentary | × 1.200 | Desk work, no exercise | 2,208 |
| Lightly Active | × 1.375 | 1–3 workouts/week | 2,530 |
| Moderately Active | × 1.550 | 3–5 workouts/week | 2,852 |
| Very Active | × 1.725 | 6–7 hard workouts/week | 3,174 |
| Extra Active | × 1.900 | Physical job + training | 3,496 |
Most office workers should select Sedentary or Lightly Active — deliberate gym sessions 3x/week typically only qualify as Lightly Active when NEAT is low.
Using Your TDEE for Different Goals
Aggressive Cut
TDEE − 1,000
~1 kg/week loss
Risk of muscle loss; harder to sustain.
Mild Cut
TDEE − 500
~0.5 kg/week loss
Recommended for most people.
Maintenance
TDEE
Stable weight
Ideal for body recomposition with training.
Lean Bulk
TDEE + 300
Gradual muscle gain
Minimizes fat gain while building muscle.
Why Your TDEE Changes Over Time
TDEE is not fixed — it changes as your body weight, muscle mass, and activity patterns shift. When you lose weight, your TDEE drops because a lighter body burns fewer calories at rest and during movement. This is the main reason weight loss plateaus occur: what was a deficit at 90 kg may be maintenance at 80 kg.
Muscle gain has the opposite effect — more lean mass raises BMR and TDEE slightly. Resistance training athletes typically have higher TDEEs than the TDEE calculator estimates for their body weight, because formula-based calculators use total weight rather than lean mass as the primary input.
Recalculate your TDEE online every 5–10 kg of weight change, and any time your activity level changes significantly. Staying accurate on TDEE is more valuable than any specific dietary strategy.
Tips for Using Your TDEE Result
Start with Sedentary or Lightly Active if you work a desk job — most people overestimate activity.
Recalculate your TDEE every 5–10 kg of weight change to avoid plateaus.
If weight is not moving after 2–3 weeks at your target, adjust by 100–150 calories.
Increasing NEAT (walking more, using stairs) is an easier way to raise TDEE than adding gym sessions.
Use this free online TDEE calculator any time your routine or weight changes significantly.
Frequently Asked Questions
Disclaimer: This free online TDEE calculator provides estimates for informational purposes only. Individual energy expenditure varies based on body composition, metabolic health, medications, and other factors. Results should be used as a starting point, not a precise prescription. Consult a qualified healthcare provider or registered dietitian before making significant changes to your diet, especially if you have existing health conditions. This free tool does not replace professional medical or nutritional advice.
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