TDEE Calculator

Calculate your Total Daily Energy Expenditure — the calories you burn each day including activity. Free, instant, no signup.

How to use the TDEE Calculator

  1. Enter your values. Fill in the fields with your numbers.
  2. Calculate. Press Calculate to run the tdee calculator.
  3. Use the result. Copy the result or try a related tool next.

Why use our TDEE Calculator

Instant results. Enter your figures and the tdee calculator returns an answer in seconds.
Free & private. Runs in your browser — no signup, and nothing is sent to a server.
Accurate. Uses standard formulas so you can rely on the numbers.

Free to use — premium coming soon

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About the TDEE Calculator

The TDEE Calculator estimates your Total Daily Energy Expenditure, the full number of calories your body burns in 24 hours once you account for living, moving, and digesting food. It works in two steps: first it calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then it multiplies that figure by an activity factor. BMR alone covers the energy needed just to keep you alive at rest, which is roughly 60 to 75 percent of your total burn. Your TDEE is the more useful number because it reflects how many calories you actually need to maintain your current weight.

Reach for this calculator whenever you want a starting calorie target for a goal: losing fat, gaining muscle, or simply maintaining. Most people use it before building a meal plan or setting a daily calorie budget. To lose weight you eat below your TDEE; a deficit of about 500 calories per day produces roughly 0.5 kg (1 lb) of loss per week. To gain, you eat above it. Because the result is a maintenance figure rather than a diet prescription, it pairs naturally with a food tracker or macro plan.

Under the hood, the tool applies the Mifflin-St Jeor formula. For men, BMR equals (10 x weight in kg) + (6.25 x height in cm) minus (5 x age) plus 5; for women the final term is minus 161 instead of plus 5. That BMR is then scaled by an activity multiplier ranging from 1.2 for sedentary to 1.9 for extra active. The remaining components of TDEE, the thermic effect of food (about 10 percent) and non-exercise movement, are folded into that multiplier rather than calculated separately, which keeps the inputs simple.

Treat the output as a well-grounded estimate, not a lab measurement. Studies put a typical TDEE calculation within about 10 to 15 percent of reality, and the single largest source of error is overstating your activity level, which can inflate the result by several hundred calories. The honest approach is to use the number as a baseline, track your weight over two to four weeks, and adjust intake by 100 to 200 calories if the scale is not moving as expected. The calculation runs entirely in your browser, so the height, weight, age, and sex you enter are never uploaded or stored anywhere.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR is the calories your body burns purely at rest to power basic functions like breathing and circulation. TDEE is your BMR plus the energy used for digestion, daily movement, and exercise, so it is always higher than your BMR and represents your real-world maintenance calories.

Which formula does this TDEE calculator use?

It uses the Mifflin-St Jeor equation to find your BMR, then multiplies by an activity factor from 1.2 (sedentary) to 1.9 (extra active). Mifflin-St Jeor, published in 1990, is the most validated BMR formula for healthy adults and is the default behind most modern TDEE calculators.

Which activity level should I choose?

Be conservative, because most people overestimate this. A desk job with little structured exercise is sedentary (1.2); training 3 to 5 days a week is moderately active (1.55). A few hard gym sessions on top of an otherwise inactive day is usually 'lightly active', not 'moderate'.

How accurate is the TDEE estimate?

For most people it lands within about 10 to 15 percent of their true energy expenditure. Accuracy depends heavily on choosing the right activity level and entering correct height, weight, and age, so use the result as a starting point and verify it against real weight changes.

How do I use my TDEE to lose or gain weight?

Eat below your TDEE to lose and above it to gain. A roughly 500-calorie daily deficit yields about 0.5 kg (1 lb) of fat loss per week. Recalculate after losing or gaining around 5 to 10 kg, since your TDEE shifts as your body weight changes.

From our blog

How to Measure a Room and Buy the Right Amount of Paint

By the Super Simple Digital Tools Team · Updated June 2026

Most paint mistakes happen at the measuring stage, not the painting stage. The good news is that a room is just a set of rectangles, and you only need a tape measure and a moment of arithmetic to get a reliable number. Start by measuring the length of each wall along the floor and adding them together to get the perimeter, then measure the height from floor to ceiling. Multiplying perimeter by height gives you the gross wall area, the single most important figure in any paint estimate.

Next, take out the parts you will not be painting with wall color. Doors and windows are the big subtractions: figure about 20 square feet for a standard door and 10 square feet for an average window. If a wall is mostly glass or has built-in cabinetry, measure those openings directly instead of using the rule of thumb. Subtracting them from your gross area gives the paintable area, which is what actually consumes paint. Skipping this step is the most common reason people end up with extra cans they never open.

Now turn area into cans. Divide your paintable area by a realistic coverage rate of roughly 350 square feet per gallon, then multiply by the number of coats you plan to apply. Two coats is the safe default for walls, especially over a new color. If the math gives you, say, 1.6 gallons for two coats, you buy two gallons, because cans come in whole sizes and rounding down leaves you stranded. A spare quart at the end is normal and worth keeping.

Primer deserves its own quick calculation rather than being lumped in with paint. You only need it in specific situations: bare drywall, wood, or plaster; covering stains or repairs; or making a drastic color change such as white over a deep red. Primer spreads thinner than finish paint, covering closer to 200 to 300 square feet per gallon, so use that lower rate for its estimate. One coat of primer is usually enough, after which your finish coats will cover more evenly and often in fewer passes.

A few real-world factors will nudge your final number, so build in a small cushion. Heavily textured walls, fresh patches, and flat or matte finishes tend to drink more paint than smooth, glossy surfaces. Application method matters too: rollers and brushes are efficient, while sprayers can lay paint on thicker and use more. When your estimate sits right on the line between two and three gallons, round up. Finishing the job in one shopping trip, with a touch-up reserve, is almost always worth the price of an extra can.

  • Measure each wall separately and add them up rather than eyeballing the room as one number; alcoves and odd angles add area you would otherwise miss.
  • Plan for two finish coats on walls by default, and only assume one coat if you are repainting the exact same color over a sound surface.
  • Estimate primer with the lower 200 to 300 square feet per gallon rate, since it spreads thinner than topcoat paint and is easy to underbuy.
  • Buy all your paint for one room in a single batch with the same tint code, so slight color variation between cans never shows on the wall.

Read the full guide →

Tool by the Super Simple Digital Tools Team. Reviewed by our editorial team. Free to use, no signup required.

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