TDEE Calculator
Metabolic Breakdown
Calorie Goals
Maintain Weight
Lose Weight (0.5kg/wk)
Gain Weight (0.5kg/wk)
Maintenance Macros
Optimal Macronutrients
Based on your TDEE of 0 calories, here is a balanced macronutrient breakdown (30% Protein, 35% Fat, 35% Carbs) to support a healthy body composition.
Introduction of Tool
I designed this TDEE Calculator to be the engine room of your diet plan. In the fitness world, "Calories In vs. Calories Out" is the golden rule, but most people guess their "Calories Out" (TDEE) completely wrong. They assume they burn 3,000 calories because they "walked a lot today," ignoring the other 23 hours of sitting.
This tool cuts through the noise. It calculates your Basal Metabolic Rate (BMR)—the energy you burn just existing—and then layers your activity level on top of it to find your True Total Daily Energy Expenditure. Whether you are an office worker or a construction worker, this free online TDEE calculator gives you the accurate baseline you need to manipulate your weight effectively.
How to Use This Tool
Getting an accurate reading requires honesty about your daily routine.
- Select Units: Toggle between Metric (kg/cm) or Imperial (lbs/ft).
- Input Stats: Enter your age, gender, weight, and height. These determine your biological baseline.
- Choose Activity Level: This is the most critical step. "Sedentary" means you have a desk job and do no intentional exercise. "Moderate" means you exercise 3-5 days a week. Be conservative; it's better to underestimate your burn and be surprised by weight loss than to overestimate and gain fat.
- Analyze the Breakdown: Look at the "Metabolic Breakdown" chart. It shows you exactly how many calories you burn just by breathing versus how many you earn through movement.
Feature List
- Mifflin-St Jeor Equation: Uses the most accurate formula for calculating BMR in modern populations.
- Metabolic Breakdown Chart: A visual bar separating BMR from Activity Burn, helping you understand where your energy goes.
- Goal Projection: Instantly generates calorie targets for losing, gaining, or maintaining weight based on standard 500kcal adjustments.
- Macro Splitting: Provides a recommended macronutrient breakdown based on your maintenance calories.
- Privacy First: As with all Wefru Tools, your data is processed locally in your browser.
Benefits of Using This Tool
- Prevents Overeating: By knowing your exact TDEE, you avoid the "healthy eating trap" where you eat healthy foods but in quantities that exceed your energy needs.
- Solves Plateaus: If your weight loss stalls, use this tool to recalculate your TDEE. As you lose weight, your BMR drops, meaning your TDEE drops too. You must lower your intake to match the new number.
- Smart Fueling: Understanding that a large portion of your burn comes from BMR encourages you to eat protein to maintain that metabolic "engine" rather than starving it.
What’s Benefit Using This Tool in Your Work
I rely on this calculator for professional diagnostics.
- Personal Trainers: To establish a baseline for new clients. It serves as a starting point for designing meal plans.
- Clinical Dietitians: To calculate energy requirements for patients before prescribing specialized diets.
- Fitness App Developers: As a verification tool to test the algorithms in their own software.
Examples / Sample Calculations / Demo
Let's see how activity changes the game.
Scenario A (Sedentary): Male, 30 years, 80kg, 175cm, Office Job.
BMR: ~1,800 kcal.
Activity Multiplier: 1.2 (Sedentary).
TDEE: 1,800 * 1.2 = 2,160 kcal.
Scenario B (Active): Same stats, but works construction (Heavy Exercise).
BMR: ~1,800 kcal.
Activity Multiplier: 1.9 (Athlete/Physical Job).
TDEE: 1,800 * 1.9 = 3,420 kcal.
Result: The active man can eat 1,260 calories *more* per day than the office worker and stay the same weight.
Common Mistakes / FAQs
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to keep your heart beating and lungs breathing. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn moving, exercising, and digesting food. You should never eat below your BMR.
A smaller body requires less energy to function. This is the principle of "Adaptive Thermogenesis." If you lose 10kg, your BMR will decrease, which lowers your TDEE. This is why diets often stop working after a few months—you must recalculate and adjust your intake downward.
Be honest. If you workout 1 hour a day but sit for the other 15, you are likely "Lightly Active" or "Moderate" at best. Only choose "Heavy" or "Athlete" if your job requires physical labor or you train intensely for 1.5+ hours daily.
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How It Works / Behind the Scenes
We use the Mifflin-St Jeor Equation:
For Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
The BMR result is then multiplied by an activity factor (ranging from 1.2 to 1.9) to determine TDEE.
User Testimonials / Reviews / Feedback
- "I was eating 2500 calories thinking I was 'bulking', but my TDEE was only 2200. This calculator explained why I was just getting fat, not muscular." — Tom B.
- "The breakdown of BMR vs. Activity really helped me understand that I need to move more, not just eat less." — Sarah J.
Tips & Tricks / Pro Guide
- The NEAT Factor: Non-Exercise Activity Thermogenesis (fidgeting, walking, standing) can burn up to 800 extra calories a day. Don't underestimate the power of a daily walk.
- Recalculate Often: Every 5kg (11lbs) of weight change, come back and recalculate your TDEE. Your targets will change.
- Cycle Your Calories: Instead of eating the exact same TDEE every day, try eating 10% more on workout days and 10% less on rest days (Cycling) to keep metabolism high.
Printable / Export Option
Need to share your metabolic rate with a nutritionist? Press Ctrl+P. The print layout hides the navigation and sidebar, giving you a clean, professional sheet with your stats.
History / Version Updates / Change Log
Refining metabolic accuracy.
- Version 1.0: Basic BMR and TDEE calculation.
- Version 2.0: Added Macro breakdown.
- Version 3.0 (Current): Added the visual "Metabolic Breakdown" chart and improved Activity Level descriptions.