Free TDEE Calculator — How Many Calories Do You Need? (2026)

What is TDEE and Why Does It Matter?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It accounts for your Basal Metabolic Rate (BMR) — the energy your body needs at complete rest — plus the calories burned through physical activity, digestion, and daily movement.

How We Calculate It

This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate BMR formula for most people. Your BMR is then multiplied by an activity factor to estimate your total daily energy needs.

How to Use Your TDEE

To lose weight: Eat 250–750 calories below your TDEE. A 500-calorie deficit leads to roughly 1 lb (0.45 kg) of fat loss per week.
To maintain weight: Eat at your TDEE. This is your equilibrium — calories in equal calories out.
To gain muscle: Eat 250–500 calories above your TDEE combined with resistance training for lean muscle growth.

Limitations

TDEE calculators provide an estimate. Your actual energy expenditure varies with genetics, hormones, stress, sleep quality, and more. Use this number as a starting point, then adjust based on real-world results over 2–4 weeks. For the most accurate tracking, pair this calculator with daily food logging using an app like Caloria.

Frequently Asked Questions

What is TDEE and how is it different from BMR?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including exercise and daily activity. BMR (Basal Metabolic Rate) is only the calories your body burns at complete rest to keep you alive — breathing, circulation, cell production. TDEE = BMR × activity multiplier.

How accurate is this TDEE calculator?

This calculator uses the Mifflin-St Jeor equation, which studies show is accurate within 10% for most adults. However, individual factors like genetics, hormones, muscle mass, and metabolic adaptation can affect your actual TDEE. Use the result as a starting point and adjust based on real-world results over 2–4 weeks.

How many calories should I eat to lose weight?

For safe, sustainable weight loss, eat 250–750 calories below your TDEE. A 500-calorie daily deficit leads to roughly 1 pound (0.45 kg) of fat loss per week. Avoid going below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

How often should I recalculate my TDEE?

Recalculate every 4–6 weeks or whenever your weight, activity level, or goals change significantly. As you lose weight, your TDEE decreases because a smaller body burns fewer calories. Recalculating prevents weight-loss plateaus.

What activity level should I choose?

Be honest about your average weekly activity. "Sedentary" means a desk job with no exercise. "Lightly Active" is 1–3 light workouts per week. "Moderately Active" is 3–5 sessions of moderate exercise. "Very Active" is hard exercise 6–7 days. Most people overestimate their activity level — when in doubt, choose one level lower.

Is this calculator free to use?

Yes, the Caloria TDEE Calculator is 100% free. No sign-up, no email, no hidden fees. Use it as many times as you like on any device.