TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day including your basal metabolic rate plus all physical activity. It is the most accurate starting point for setting calorie targets for weight loss, maintenance, or muscle gain.

How do I use TDEE for weight loss?

To lose weight, eat 300-500 calories below your TDEE daily. This creates a calorie deficit that results in 0.5-1 lb of fat loss per week. Eating below 1200 calories (women) or 1500 calories (men) is not recommended.

Is this free with no signup?

Yes. This TDEE calculator is 100% free with no signup required. Enter your details and get instant results.

What is the best free TDEE calculator?

The best free TDEE calculator is one that uses a validated formula like Mifflin-St Jeor, asks for your activity level, gives instant results, and never requires an account or payment. The tool on this page meets all of those: it is free, instant, and private. You can use it as many times as you like without signing up.

Is there a TDEE calculator without sign-up?

Yes. This TDEE calculator requires no sign-up, no email, and no account. You enter your age, sex, height, weight, and activity level, and the result appears instantly. Nothing is stored on a server tied to you, and the page works the same way every time you return.

How do I calculate TDEE manually?

First estimate BMR with Mifflin-St Jeor: men use 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; women use 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Then multiply BMR by an activity factor: 1.2 for sedentary, 1.375 for light, 1.55 for moderate, 1.725 for very active, 1.9 for extra active. The result is your TDEE.

What activity level should I choose?

Most people overestimate. Choose sedentary if you have a desk job and little exercise, light if you walk or train 1 to 3 days a week, moderate if you train 3 to 5 days a week, very active if you train hard 6 to 7 days a week, and extra active only if you do a physical job plus hard training. When unsure, pick the lower option.

TDEE vs BMR — which to use?

Use TDEE for setting daily calorie targets. BMR is only the calories you would burn lying in bed all day; TDEE adds all daily activity. Eating below BMR is generally not recommended. For weight loss, eat 300 to 500 calories below TDEE, not below BMR. For a dedicated BMR estimate, see the BMR Calculator.

How often should I recalculate TDEE?

Recalculate every 4 to 6 weeks, or after losing or gaining 5 to 10 lb. As your weight changes, your TDEE changes too, so a target that worked at your starting weight may no longer match your current burn. Because this tool is free and needs no sign-up, you can recheck in seconds whenever your weight shifts.

Why does my TDEE seem wrong?

The most common reason is an activity level that is too high. Many people pick moderate or very active when their true level is light or sedentary. Other causes are an inaccurate weight or height entry. Try the next lower activity factor and see if the number feels more realistic for your actual intake and weight trend.

Can TDEE predict weight loss?

TDEE is a starting point, not a prediction. If you eat below your TDEE consistently, you should lose weight over time, but the exact rate depends on adherence, water retention, hormones, and metabolic adaptation. Track your weight weekly and adjust the target every 4 to 6 weeks. This is not medical advice — talk to your doctor before starting a weight-loss plan.

A TDEE calculator estimates how many calories you burn per day based on your activity level. FoodIdentifier provides a free TDEE calculator that works instantly with no signup required.

Quick Answer

• TDEE calculator: Estimates total daily calorie burn with activity
• Free & instant: No signup, results in seconds
• Next step: Scan meals to track real intake vs TDEE

Last updated: 2026

Best Free TDEE Calculator

TDEE Calculator

Calculate your Total Daily Energy Expenditure

What Is a TDEE Calculator?

TDEE stands for Total Daily Energy Expenditure. It represents the total calories your body burns in a day, including activity.

Why Use a Free TDEE Calculator?

Estimate maintenance calories
Set calorie targets for weight loss or muscle gain
No signup required

Scan Food Instead of Guessing

Instead of guessing calories, you can scan meals from photos or barcodes using the AI Food Scanner.

For advanced features and insights, visit the pricing page.

Free TDEE Calculator FAQ

Is this TDEE calculator free?

Yes. This TDEE calculator is free and does not require signup.

What is the difference between BMR and TDEE?

BMR is calories burned at rest, while TDEE includes daily activity.

What should I use after calculating TDEE?

You can scan meals using the AI Food Scanner.

Want deeper insights? Scan actual meals to compare intake vs TDEE — free to start.

Ready to Track Real Food?

Scan any meal to get instant calories, macros, and ingredients

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This is not medical advice — talk to your doctor. The sections below are educational only. TDEE is an estimate; actual calorie burn varies with body composition, hormones, and tracking accuracy. Anyone with a health condition should consult a doctor before changing calorie intake.

Why a Free TDEE Calculator Matters

Many TDEE calculators gate the result behind an email wall, a free trial, or a sign-up form. That friction is unnecessary for a simple math estimate. This tool is built on a different principle:

No account: No email, no password, no profile. You arrive, calculate, and leave.
Private: Your inputs are not stored on a server tied to your identity. Nothing follows you across visits.
Instant: The result appears the moment you enter your details. No loading, no paywall, no waiting.
Unlimited: Use it as many times as you like, whenever your weight or activity changes. It stays free.

A TDEE number is a starting point, not a product. Charging for it or locking it behind an account adds friction without adding value. This page keeps the estimate free and the result yours.

The TDEE Formula (Shown for Free)

The tool above uses the Mifflin-St Jeor equation, the standard recommended by most dietitians, then multiplies your BMR by an activity factor. No sign-up needed to see the math:

TDEE = BMR × activity factor

Men: BMR = 10 × wt(kg) + 6.25 × ht(cm) − 5 × age + 5

Women: BMR = 10 × wt(kg) + 6.25 × ht(cm) − 5 × age − 161

Pick the activity factor that matches your real week, not your best week:

Activity level	Factor	What it means
Sedentary	1.2	Desk job, little to no exercise
Lightly active	1.375	Light exercise 1–3 days/week
Moderately active	1.55	Moderate exercise 3–5 days/week
Very active	1.725	Hard exercise 6–7 days/week
Extra active	1.9	Physical job + hard daily training

For the full formula walkthrough, see the TDEE Calculator page.

Worked Example (Free, No Sign-Up)

A 35-year-old woman, 165 cm, 70 kg, who exercises moderately 3 days a week:

BMR = 10 × 70 + 6.25 × 165 − 5 × 35 − 161 = 700 + 1031.25 − 175 − 161 = 1,395 cal
Activity factor (moderate) = 1.55
TDEE = 1,395 × 1.55 ≈ 2,162 cal/day

That is her maintenance estimate. For a 1 lb per week loss she would eat about 1,662 cal/day (a 500-cal deficit). You can run your own numbers in the tool above, free, with no account.

From TDEE to Your Daily Target

Once you have your free TDEE estimate, adjust it for your goal:

Goal	Adjustment from TDEE	Expected result
Aggressive weight loss	−500 to −750 cal	~1–1.5 lb/week loss
Moderate weight loss	−300 to −500 cal	~0.5–1 lb/week loss
Maintenance	TDEE (no change)	Weight stays stable
Lean muscle gain	+200 to +300 cal	~0.25–0.5 lb/week gain

For setting the exact calorie number, pair this with the Calorie Calculator or the BMR Calculator.

Free TDEE Calculator — More FAQs

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