Calorie & TDEE Calculator

Find out how many calories you burn per day and get a plan for your goals.

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Your Maintenance Calories (TDEE)

-- kcal/day
Weight Loss -- -0.5kg/week
Maintenance -- Stay same weight
Weight Gain -- +0.5kg/week

How it's calculated

We use the Mifflin-St Jeor Equation to find your BMR and apply your activity multiplier for high accuracy. This tool is for educational purposes; consult a doctor before starting a new diet.

Ready to track your energy?

Fill in your physical details to calculate your metabolic rate and discover your personalized nutrition roadmap.

Calorie & TDEE Calculator – Calculate Your Daily Energy Needs

Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs with our free online Calorie & TDEE Calculator. No software installation, no registration, and no data storage. Simply enter your details and get instant, personalized results based on scientific formulas.

Whether you're looking to lose weight, build muscle, or maintain your current physique, this tool calculates your Basal Metabolic Rate (BMR) and TDEE using multiple formulas including Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle for accurate, personalized results.

Calorie & TDEE Calculator Online Tool
Features of Calorie & TDEE Calculator

Why Use Our Calorie & TDEE Calculator?

  • 100% Free – No hidden charges or premium tiers
  • Privacy First – Your personal data never leaves your browser; nothing is stored online
  • Multiple Formulas – Choose from Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle
  • Activity Levels – 5 different activity levels from sedentary to extra active
  • Body Fat Option – Katch-McArdle formula for those who know their body fat percentage
  • Goal-Based Calories – See calorie targets for weight loss, maintenance, and weight gain

How to Calculate Your Daily Calorie Needs

  1. Select your gender (male or female)
  2. Enter your age in years
  3. Input your height (centimeters or feet/inches)
  4. Enter your weight (kilograms or pounds)
  5. Optional: Enter your body fat percentage for more accurate results
  6. Select your activity level from sedentary to extra active
  7. Click Calculate TDEE to see your personalized results

No technical skills required – the process takes just seconds.

How to calculate TDEE steps

Practical Use Cases for Our Calorie & TDEE Calculator

Every day, thousands of fitness enthusiasts, athletes, and health-conscious individuals rely on our tool to optimize their nutrition. Here are just a few ways calculating your TDEE can help you reach your goals:

Weight Loss

Create a caloric deficit by eating below your TDEE. See exactly how many calories to consume for sustainable, healthy weight loss.

Muscle Building

Determine your calorie surplus for muscle gain. Combine with protein targets to optimize your bulking phase and maximize gym results.

Body Recomposition

Find the perfect maintenance calories while adjusting macros. Build muscle and lose fat simultaneously with precise nutrition planning.

Athletic Performance

Athletes can ensure they're eating enough to fuel training and recovery. Adjust calories based on training intensity and competition schedules.

Pro Tips & Best Practices

Get the most accurate TDEE calculation with these expert tips:

  • Be Honest About Activity Level: Most people overestimate their activity. If you have a desk job and exercise 3 times a week, choose "Lightly Active" not "Moderately Active".
  • Use Body Fat for Accuracy: If you know your body fat percentage, use the Katch-McArdle formula. It's the most accurate as it accounts for lean body mass.
  • TDEE is a Starting Point: Your calculated TDEE is an estimate. Track your weight for 2-3 weeks and adjust calories up or down by 100-200 based on results.
Calorie calculator tips and best practices

Core Benefits of Using a TDEE Calculator

  • Personalized Nutrition: Generic diet advice doesn't work. Get calorie targets based on your unique body, age, and activity level.
  • Eliminate Guesswork: Stop wondering if you're eating too much or too little. Science-based calculations take the mystery out of nutrition.
  • Goal Clarity: Whether you want to lose, gain, or maintain, know exactly what "eating right" means in numbers for your body.
  • Progress Tracking: As your weight changes, recalculate to ensure your calorie targets evolve with your body.

Complete Privacy – Your Data Stays on Your Device

Unlike online calculators that may track or store your personal information, Sellooo's Calorie & TDEE Calculator works entirely in your browser using JavaScript. Your age, weight, height, and all personal data never leave your device, aren't stored anywhere, and remain completely confidential. No servers, no logs, no tracking.

Frequently Asked Questions

Find detailed answers to common questions about TDEE, BMR, and calorie calculations.

Yes, Sellooo's Calorie & TDEE Calculator is completely free. There are no paywalls, no hidden subscription fees, and no "pro" features you have to unlock. We believe essential health and fitness tools should be accessible to everyone without cost barriers.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories you burn through daily activities, exercise, and digestion. TDEE is the actual number of calories you burn in a typical day.

The Mifflin-St Jeor equation is considered the most accurate for the general population and is recommended by the American Dietetic Association. The Katch-McArdle formula is even more accurate if you know your body fat percentage because it accounts for lean body mass. The Harris-Benedict formula is an older but still reliable method. We provide all three so you can compare.

A safe, sustainable deficit is 300-500 calories below your TDEE for weight loss of about 0.5-1 lb (0.2-0.5 kg) per week. For more aggressive loss, a 500-1000 calorie deficit can lead to 1-2 lb (0.5-1 kg) loss per week, but should not go below 1,200 calories for women or 1,500 for men without medical supervision.

Your privacy is our highest priority. All calculations run strictly locally inside your web browser using JavaScript. This means your age, weight, height, and all personal data is never transmitted to our servers, stored anywhere, or logged. You can use our calculator with complete confidence.

Recalculate your TDEE whenever your weight changes by 5-10 lbs (2-5 kg), when you significantly change your activity level, or every few months as you age. Your calorie needs decrease as you lose weight, so regular recalculations ensure you're always eating the right amount for your current body.

Yes! Our tool is entirely web-based and fully responsive. It works flawlessly on any modern browser on Windows, macOS, Linux, iOS (iPhone/iPad), and Android devices. No app installation required – just open your browser and calculate your calorie needs instantly.

Explore More Health & Fitness Tools

Looking to track more than just calories? Check out our BMR Calculator, Macro Calculator, or explore the rest of our suite at sellooo.com to support your health and fitness journey.