Calculate your TDEE to know exactly how many calories to eat to maintain weight. Free TDEE calculator with activity multiplier. No signup.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day including exercise and daily activity. It is the most important number for any fitness goal — eat at TDEE to maintain weight, below to lose, above to gain. Our calculator uses the Mifflin-St Jeor BMR formula — the most accurate for most adults.
Sedentary desk job no exercise: BMR × 1.2. Lightly active 1-3 days exercise per week: BMR × 1.375. Moderately active 3-5 days per week: BMR × 1.55. Very active 6-7 days hard exercise: BMR × 1.725. Extra active physical job plus exercise: BMR × 1.9. Most people overestimate their activity level — when in doubt use the lower multiplier.
Weight loss: eat TDEE minus 500 per day to lose 1 lb per week. Weight maintenance: eat at TDEE. Muscle gain: eat TDEE plus 200-300 per day for lean bulking. Recalculate TDEE every 10-15 lbs change in body weight since your maintenance calories change as your body weight changes.
BMR (Basal Metabolic Rate) is calories burned at complete rest — just to breathe and maintain organ function. TDEE is BMR multiplied by an activity factor to account for all daily movement and exercise. TDEE is always higher than BMR and is what you actually need to eat to maintain your current weight.
TDEE calculations are estimates with 10-15% margin of error due to individual metabolic variation. Use the calculated TDEE as a starting point, track your actual weight for 2-3 weeks, and adjust calories by 100-200 per day if not seeing expected results. Real-world tracking always beats theoretical calculations.
TDEE is primarily driven by body weight (larger bodies burn more), height, age (metabolism slows approximately 1-2% per decade after 30), sex (males typically have higher TDEE due to more muscle mass), and activity level. Very active people can have TDEE 50-100% higher than sedentary people of the same weight.
Yes — every FreeFixo tool, including the Free TDEE Calculator — Find Your Daily Calorie Maintenance Level, is 100% free with no paywall, no premium tier, and no usage limits. You do not need to create an account, enter a credit card, or share an email.
The Free TDEE Calculator — Find Your Daily Calorie Maintenance Level uses the same formulas, rates, and reference data that financial planners, professionals, and government sources publish. Results are estimates intended for planning and education — for situations involving large sums or legal consequences, confirm with a qualified professional before acting.
No signup is ever required. The Free TDEE Calculator — Find Your Daily Calorie Maintenance Level runs entirely in your browser — your inputs are never sent to a server, and we do not store, track, or share your data. Open it, get your answer, close the tab.