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WAVESPEED AI TDEE CALCULATOR Works in your browser
100% FREE

Free TDEE CalculatorYour maintenance calories, with a plan to lose or gain.

Enter your sex, age, height, weight and activity level to get your total daily energy expenditure (TDEE): the calories that keep your weight steady.
See your BMR, TDEE at every activity level, a calorie target for your goal and a macro split.

3 BMR formulas5 activity levelsMacros included
No sign-up Unlimited use Remembers your numbers
Sex
Exercise 1–3 days a week
BMR formula
The standard for most adults.

Your goal

Calories per day
1,429 kcal
To lose 0.5 kg a week: 550 kcal below your maintenance of 1,979 kcal.
BMR
1,439 kcal
At complete rest
Maintenance (TDEE)
1,979 kcal
Keeps your weight steady
Water a day
2.8 L
About 12 cups

Maintenance calories by activity

  • SedentaryLittle or no exercise, desk job1,727 kcal
  • Lightly activeExercise 1–3 days a week1,979 kcal
  • Moderately activeExercise 3–5 days a week2,230 kcal
  • Very activeHard exercise 6–7 days a week2,482 kcal
  • Extra activePhysical job or training twice a day2,734 kcal

Macros

Protein89 g25% · 357 kcal · 30 g a meal (3 meals)
Carbs179 g50% · 714 kcal · 60 g a meal (3 meals)
Fat40 g25% · 357 kcal · 13 g a meal (3 meals)

Food log

Add your own food

Food data: USDA FoodData Central (public domain), values per 100 g.

Eaten today0 kcal
Left today1,429 kcal
  • Protein0 / 89 g
  • Carbs0 / 179 g
  • Fat0 / 40 g

Breakfast

0 kcal

Nothing logged yet.

Lunch

0 kcal

Nothing logged yet.

Dinner

0 kcal

Nothing logged yet.

Snacks

0 kcal

Nothing logged yet.

Calculated on your device. What you type is not sent anywhere.
THREE SIMPLE STEPS

How to use the TDEE Calculator

01

Enter your details

Sex, age, height, weight and activity. Add body fat for Katch-McArdle.

02

Read your TDEE

See BMR, TDEE and the table for every activity level.

03

Set a goal

Pick lose, maintain or gain and a weekly pace to get daily calories and macros.

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$1 in free credits for eligible new accounts. No card needed. Generators have separate account and credit requirements. The calorie calculator is free.

TDEE Calculator FAQ

What is TDEE?

Total daily energy expenditure: the calories you burn in a day, including rest, daily movement and exercise. Eating your TDEE keeps your weight about the same.

How is TDEE calculated?

BMR from the Mifflin-St Jeor (or Harris-Benedict or Katch-McArdle) equation, multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active).

How accurate is it?

Equations are within about 10% for most people. Track your weight for two or three weeks and adjust your calories if it moves differently than expected.

How many calories below TDEE should I eat to lose weight?

About 550 kcal a day for 0.5 kg a week or 500 kcal a day for 1 lb a week. Smaller deficits are easier to keep up.

Is it free?

Yes. Free, no sign-up, and it works in your browser.

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3 BMR formulas · 5 activity levels · Macros included

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