TDEE Calculator

TDEE.io is a fast and accurate TDEE calculator designed to help you estimate your Total Daily Energy Expenditure and plan your daily calorie intake with confidence. By entering your age, sex, height, weight, and activity level, you can instantly calculate your maintenance calories and get practical targets for fat loss, muscle gain, or weight maintenance. The calculator uses the proven Mifflin–St Jeor equation to provide reliable estimates based on real physiology, not guesswork. In addition to your daily calorie baseline, TDEE.io provides helpful insights including calorie deficit and surplus recommendations, macro guidance, and activity-based adjustments so you can create a plan that fits your lifestyle and goals. Whether you're trying to lose weight, build muscle, or maintain your current physique, TDEE.io gives you a simple starting point you can refine over time using real-world results. The tool is completely free and is designed for speed, clarity, and practical use.