Daily Calorie (TDEE)

About the Daily Calorie (TDEE)

Almost every diet and fitness plan comes back to one number: how many calories your body needs each day. That figure is your TDEE — Total Daily Energy Expenditure — and getting it right makes losing, gaining or maintaining weight far more predictable.

This Daily Calorie (TDEE) calculator estimates your maintenance calories from your BMR and activity level, then shows sensible targets for your goal, using standard, science-based formulas.

How to use the Daily Calorie (TDEE)

1. Enter your age, sex, height and weight.
2. Select your activity level honestly.
3. The tool calculates your BMR and TDEE.
4. See your maintenance calories and goal targets.

Key features of the Daily Calorie (TDEE)

• Estimates TDEE (maintenance calories)
• Based on the Mifflin-St Jeor equation
• Activity levels from sedentary to very active
• Targets for losing, maintaining or gaining
• Private — calculated in your browser

How the Daily Calorie (TDEE) works

This calculator applies standard, peer-reviewed formulas used by health professionals and public-health bodies worldwide. Depending on the metric, that includes the World Health Organization (WHO) classification, NHS and CDC guidance, the Mifflin-St Jeor equation for metabolic rate, and the U.S. Navy method for body composition. Inputs are converted between metric and imperial units using exact factors so results are consistent whichever system you use.

All calculations are performed in your browser, so the health information you enter is never sent anywhere.

Tips & best practices

• Be honest about your activity level — most people overestimate it, which inflates the target.
• A deficit or surplus of around 500 calories a day is a safe, sustainable pace of roughly half a kilogram a week.
• Adjust using real-world results: if the scale is not moving as expected over two to three weeks, tweak the target.

Standards & accuracy

Uses internationally recognised clinical formulas — WHO, NHS, CDC, the U.S. Navy method and Mifflin-St Jeor — for screening-grade estimates.

Important: these tools provide screening-grade estimates for general information and education only. They are not a medical diagnosis and do not replace professional advice. Always consult a qualified healthcare provider before making health decisions.

Who uses the Daily Calorie (TDEE)?

• Setting a daily calorie target for weight loss
• Finding maintenance calories to stay steady
• Planning a lean bulk or muscle gain
• Understanding how activity affects needs

Privacy & security

The Daily Calorie (TDEE) runs entirely inside your web browser. Your data — whether that is a file, figures or text — is processed on your own device and is never uploaded to a server, stored or shared. There is no signup and no account, so you can use it as often as you like while keeping full control of your information. This makes it a safe choice even for confidential and sensitive work.

Why choose Toolinza?

• 100% free — no hidden charges, watermarks or usage caps.
• Private & secure — your data stays on your device.
• Standards-compliant — accurate results suitable for the UK, USA, Canada, Australia, EU, India, Pakistan, the Middle East and worldwide.
• Works everywhere — desktop, tablet and mobile.

Frequently asked questions