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TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) — the total calories your body burns each day. Get personalized macro targets for fat loss, muscle gain, or maintenance.

Used 36.7K times today

How to Use TDEE Calculator

  1. 1

    Enter your body stats

    Provide your gender, age, height, and weight. These are used to calculate your Basal Metabolic Rate (BMR).

  2. 2

    Select your activity level

    Choose the activity multiplier that best reflects your weekly routine — from sedentary to extra active. Be honest for the most useful result.

  3. 3

    Get your TDEE and macros

    See your total daily calorie burn, recommended intake for your goal, and suggested protein, carbohydrate, and fat targets in grams.

Frequently Asked Questions

What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep you alive. TDEE is BMR multiplied by an activity factor to account for exercise and daily movement. TDEE is the number you should base your diet on.
How do I use TDEE for weight loss?
To lose weight, eat below your TDEE. A moderate deficit of 300–500 calories per day produces sustainable fat loss of 0.6–1 lb per week without excessive muscle loss or hunger.
Which TDEE formula is most accurate?
This calculator uses the Mifflin-St Jeor equation for BMR, which most nutrition researchers consider the most accurate for the general population. If you know your body fat percentage, the Katch-McArdle formula (which uses lean mass) can be slightly more precise.

About TDEE Calculator

The TDEE Calculator on Utilko calculates your Total Daily Energy Expenditure — the complete picture of how many calories you burn each day accounting for all activity. This is the single most important number for anyone trying to manage body composition through diet.

Unlike simple BMR calculators, TDEE factors in your real-world movement and exercise load. The output includes not just a calorie target but also macronutrient breakdowns (protein, carbs, and fat) tailored to your goal — whether you are cutting, bulking, or maintaining. All calculations run entirely in your browser.

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