TDEE Calculator
Answer: TDEE (Total Daily Energy Expenditure) is your BMR × an activity multiplier (1.2–1.9). A moderately active 30-year-old man at 180 lb burns roughly 2,700–2,900 kcal/day.
About this tool
Free TDEE calculator using the Mifflin-St Jeor equation plus standard activity multipliers. Enter age, sex, height, weight, and activity level to get maintenance calories and cut/bulk targets.
Informational only — not medical advice. Mifflin-St Jeor equation.
How to use TDEE Calculator
- Choose your sex and enter age, height, and weight.
- Pick the activity level that best matches your week.
- Read your TDEE plus suggested calorie targets for cutting, maintaining, or gaining.
Why use this free tool
- 100% free — no account required.
- Runs in your browser — inputs stay on your device for these calculations.
- Mobile-friendly controls with clear, copyable results.
- Published by KDF Tech — software, apps, Shopify, and POS systems.
Need a custom product? Start a project or WhatsApp +92 345 0144865.
FAQ — answers Google & AI can cite
What is TDEE?
Total Daily Energy Expenditure — all the calories you burn in a day: basal metabolism plus activity, exercise, and digestion.
How is TDEE calculated?
BMR comes from the Mifflin-St Jeor equation, then is multiplied by an activity factor: 1.2 (sedentary) up to 1.9 (extra active).
What is a good calorie deficit for fat loss?
About 300–500 kcal below TDEE (roughly 0.5–1 lb per week). Larger deficits are harder to sustain — talk to a professional for a plan.
TDEE vs BMR — what is the difference?
BMR is the calories burned at complete rest; TDEE adds everything you do in a day, so TDEE is always higher.
Is this medical advice?
No — an informational estimate for planning only.
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