TDEE Calculator (Total Daily Energy Expenditure) – Free 2025
Use this TDEE calculator to estimate how many calories you burn per day based on your BMR and activity level. Then calculate TDEE before using the calorie deficit calculator to set a safe, sustainable target.
TDEE Calculator
How to use
- Enter sex, age, height, weight.
- Choose your activity level.
- Click Calculate TDEE.
- Use the result to set your deficit in our calorie deficit calculator.
Next: set a smart deficit in the Calorie Deficit Calculator.
TDEE → Calorie Deficit (for Fat Loss)
Once you have your TDEE, use it to set a calorie deficit:
- Mild fat loss: TDEE × 0.90 (≈10% deficit)
- Moderate fat loss: TDEE × 0.80 (≈20% deficit)
- Aggressive (short term only): TDEE × 0.75 (≈25% deficit)
This “TDEE calculator calorie deficit” method helps you lose fat while keeping energy, workouts, and metabolism on track.
What About Macros?
After you set calories, split them into macronutrients to support performance and fullness:
- Protein: 1.6–2.2 g per kg body weight
- Fat: 20–35% of total calories
- Carbs: Fill the remainder for energy
This balances energy needs, muscle retention, and appetite.
How it works
- BMR (Mifflin–St Jeor): Male:
10×kg + 6.25×cm − 5×age + 5; Female:10×kg + 6.25×cm − 5×age − 161. - TDEE:
BMR × activity factor(1.2–1.9).
Use this number to set a 10–20% deficit in the calorie deficit calculator.
Worked example
- Female · 30 · 64 kg · 165 cm · Moderate (1.55) → BMR ≈ 1400 → TDEE ≈ 2170 kcal/day.
Final Word
Know how many calories you burn each day—not just a guess. Use your age, sex, height, weight, and activity to set realistic targets. Run the TDEE Calculator and turn daily energy data into a clear plan.
Learn how a safe deficit works in the CDC’s Healthy Weight guide and check recommended activity levels from the WHO.