TDEE Calculator

Calculate your Total Daily Energy Expenditure — the total calories you burn daily based on your BMR and activity level.

About TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including all physical activity. It starts with your Basal Metabolic Rate (BMR) — calculated here using the Mifflin-St Jeor equation — and multiplies it by an activity factor based on your exercise and lifestyle habits. Knowing your TDEE is essential for setting accurate calorie targets for weight loss, maintenance, or muscle gain.

Mifflin-St Jeor BMR

Uses the clinically validated Mifflin-St Jeor equation to calculate your resting metabolic rate with precision.

5 Activity Levels

Choose from sedentary to extremely active. Each level has a validated multiplier from the scientific literature.

Calorie Targets

Instantly see your maintenance calories, weight loss deficit (-500 cal/day), and weight gain surplus (+500 cal/day).

Macro Guidelines

Get suggested protein, carb, and fat ranges at your maintenance level to plan balanced meals.

📋 Common Use Cases

Track Your Health Progress

Monitor changes in your health metrics over weeks and months. Regular tracking helps you see trends, stay motivated, and adjust your fitness or nutrition plan based on real data.

Set Realistic Fitness Goals

Use your calculated metrics to set achievable weight, nutrition, and fitness targets. Understand your baseline numbers before starting any new diet or exercise program.

Professional Health Assessment

Healthcare professionals, personal trainers, and coaches can quickly compute client metrics during consultations without accessing specialized equipment or software.

Nutrition & Diet Planning

Use your results to plan meal portions, macronutrient targets, and daily calorie budgets. Combine multiple health calculators for a complete wellness picture.

🪜 How to Use This Tool

  1. Enter your body measurements
    Fill in the required fields — typically height, weight, age, and gender. Use the unit toggles if you prefer metric or imperial units.
  2. Add optional details if available
    Some calculators accept additional inputs like activity level, waist circumference, or body fat percentage for more precise results.
  3. Review your calculated metrics
    Your results appear instantly with clear labels and reference ranges. Color-coded indicators show where you fall on standard health classification scales.
  4. Track changes over time
    Bookmark the page and return periodically to recalculate. Comparing results over weeks and months reveals meaningful health trends.

📚 Related Guides

Frequently Asked Questions

Are these calculators really free?▼
Yes. All calculators on iluv.tools are completely free. No signup, no account, no credit card required. Every calculation runs instantly in your browser.
Is my data sent anywhere?▼
Absolutely not. All calculators are pure client-side JavaScript. Your numbers, dates, and inputs never leave your browser. No server processing, no tracking.
How accurate are these calculators?▼
Calculators use standard mathematical formulas with double-precision floating point. Results match industry-standard financial and scientific calculations.
Can I use calculators on mobile?▼
Yes. All calculators work on mobile browsers (iOS Safari, Android Chrome) with responsive layouts.