2026 Free TDEE & Calorie Calculator
Enter your details once and instantly see your BMR, TDEE, daily calorie target and exact protein, carb and fat macros for fat loss, muscle gain or maintenance. Free, no sign-up, your inputs are remembered for next time.
Saved to this browser — your inputs are remembered next time you visit. Nothing is uploaded.
BMR
1,765 kcal
At complete rest
TDEE
2,736 kcal
Maintenance calories
Target
2,236 kcal
Weight Loss
Daily macros for 2,236 kcal
160g
Protein
242g
Carbs
70g
Fat
How to use your TDEE results (don't just calculate and leave)
Step 1: Track honestly for one week
Use any free app (MyFitnessPal, Cronometer, or a notes app) and log everything you eat and drink. Don't guess — measure. Most people underestimate by 20–40%. The precision of the first week reveals where your calories really come from.
Step 2: Stick to your target, weigh in 3x/week
Weigh yourself on the same scale, same time of day, in the same state (morning, after bathroom, before food). Don't react to a single reading — look at the weekly average. If it moves in the right direction by 0.5–1 lb per week, you're dialed in.
Step 3: Adjust every 2 weeks based on trend
No change after 2 weeks? Drop or add 200–300 calories and recheck. Losing too fast (more than 2 lb/week)? Add calories back — rapid loss steals muscle and crashes energy. Progress is a feedback loop, not a one-time setting.
If you're cutting (fat loss)
Prioritize protein at every meal (2g per kg body weight). Lift weights 2–4 times a week to signal your body to keep muscle. Walking 8k–12k steps daily adds free calorie burn without driving hunger the way intense cardio does. Don't drop below 1,200 (women) or 1,500 (men) calories a day.
If you're bulking (muscle gain)
Eat in a 250–500 calorie surplus — more is not better, it just becomes fat. Train hard with progressive overload (add weight or reps each week). Sleep 7+ hours — muscle is built during recovery, not during training. Carbs around workouts improve performance and recovery.
Bookmark this page or save your numbers. Come back every 2–4 weeks. As your weight and activity change, your TDEE changes too — the calculator remembers your inputs so recalculation takes 5 seconds.
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How this calculator works
Every diet starts with one number: how many calories your body burns in a day. That number is your TDEE (Total Daily Energy Expenditure), and it has two parts. The first is your BMR (Basal Metabolic Rate) — the calories you'd burn lying in bed all day just keeping your heart, brain and organs running. We estimate it with the Mifflin-St Jeor equation, which uses your sex, age, height and weight and is considered the most accurate formula for the general population.
The second part is movement. We multiply your BMR by an activity factor — 1.2 if you sit most of the day, climbing to 1.9 if you train hard twice a day or work a physical job. The result is your TDEE: eat that many calories and your weight holds steady. From there, your goal sets the adjustment. To lose fat you subtract 250–750 calories; to build muscle you add 250–500. We never let your target drop below a safe floor, because crash dieting wrecks energy, muscle and metabolism.
Finally we translate that calorie target into macros. Protein is set by your body weight (roughly 2 grams per kilogram) to protect muscle whether you're cutting or bulking. Fat takes 25–30% of your calories to support hormones, and the rest goes to carbohydrates for training fuel. The single biggest mistake people make is guessing these numbers — or copying a friend's. Yours are unique to your body and your goal, and they change as you do. Bookmark this page and come back whenever your weight, training or target shifts; your inputs are saved automatically.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a day, including your resting metabolism (BMR) plus everything from walking and digesting food to workouts. Eating at your TDEE keeps your weight stable; eating below it loses fat, and above it gains weight.
How is my TDEE calculated?
We estimate your BMR with the Mifflin-St Jeor equation, the most accurate formula for most people, then multiply it by an activity factor (1.2 for sedentary up to 1.9 for very active). That product is your TDEE.
How many calories should I eat to lose weight?
A safe, sustainable deficit is 250–500 calories below your TDEE for about 0.5–1 lb of fat loss per week. Aggressive cuts of 750 calories work short-term but are harder to sustain. The calculator does this math for you when you pick a goal.
Do I need to recalculate over time?
Yes. As your weight, activity or goal changes, your numbers change too — most people recheck every 2–4 weeks or whenever the scale moves a few pounds. Your inputs are saved in your browser so it takes seconds to update.
How should I split my macros for fat loss?
For fat loss, protein is your anchor — aim for about 2g per kg of body weight (roughly 0.9g per lb). Keep fat at 25–28% of total calories to support hormone health, and fill the rest with carbs for training energy. On a 2000-calorie cut, that might look like 160g protein, 200g carbs and 55g fat. The calculator above does this math automatically for your body and goal.
Is FreeTDEE free and private?
Completely free, no sign-up, no app. Your inputs are stored only in your own browser so the calculator is ready every time you come back. Nothing is uploaded to a server — we don't even have a database to store your data. You can clear your numbers at any time by clearing browser data.