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TDEE & Calorie Calculator Step By Step

TDEE & Calorie Calculator runs in three steps: open the tool, provide your input, then read the result. This page walks through what each step expects.


Step 1 - open the tool

Go to TDEE & Calorie Calculator. Nothing needs to be installed or signed in before you start.


Step 2 - provide your input

Pick your sex, enter age, weight, and height (metric or imperial), then choose an activity level from the dropdown.


Step 3 - read the result

BMR, TDEE, and the loss/gain calorie targets update on the same page as you change any field - no button, and nothing is uploaded.

Uses the Mifflin-St Jeor formula for BMR, then applies an activity multiplier to estimate total daily energy expenditure (TDEE), with a loss and gain target 500 kcal/day either side of maintenance.

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Reviewed by the Free Tool Online editorial team · Tested in the current versions of Chrome, Firefox, Safari, and Edge before publishing. No account is needed to use any tool. Report a bug - we triage within 72 hours. · Last refreshed April 2026.

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