Calculators
About the TDEE Calculator
The TDEE Calculator is a free online calculator from Toolbench. Total daily energy expenditure, BMR and BMI. Enter your numbers and the answer — with the formula used — updates as you type.
- Category
- Calculators
- Price
- Free
- Account
- Not required
- Runs
- Entirely in your browser
How to use the TDEE Calculator
- Enter the values (units, sex, age, activity, body fat % (optional, improves accuracy)).
- Read the result — it updates as you type.
- Check the breakdown rows to see exactly how it was calculated.
Worked example
| Units | Metric (kg, cm) |
|---|---|
| Sex | Female |
| Age | 30 |
| Weight (kg) | 70 |
| Height (cm) | 170 |
| Activity | Light (1–3 days/week) |
| TDEE | 1,996 kcal/day |
| BMR (at rest) | 1,452 kcal/day |
| Sedentary | 1,742 kcal |
| Light | 1,996 kcal |
| Moderate | 2,250 kcal |
| Very active | 2,504 kcal |
| Extra active | 2,758 kcal |
Formula: TDEE = BMR × activity factor. BMR uses Mifflin–St Jeor, or Katch–McArdle when you enter body-fat %, which is more accurate for lean or very muscular people.
Inputs
| Units | Metric (kg, cm) · Imperial (lb, in) |
|---|---|
| Sex | Female · Male |
| Age | Default: 30 |
| Activity | Sedentary (little or no exercise) · Light (1–3 days/week) · Moderate (3–5 days/week) · Very active (6–7 days/week) · Extra active (physical job + training) |
| Body fat % (optional, improves accuracy) | Default: 0 |
Privacy
Everything runs in your browser: what you type or paste is processed by JavaScript on your device, not on a server. If you are signed out, nothing is saved at all. If you sign in with Google, your inputs and settings are saved privately to your account so they sync across devices.
Frequently asked questions
Is the TDEE Calculator free?
Yes. TDEE Calculator is completely free with no sign-up, no usage limits and no watermarks.
Is my data private?
Yes. The TDEE Calculator processes everything in your browser. Signed out, nothing is saved; signed in, your inputs sync privately to your own account.
How does the tdee calculation work?
TDEE = BMR × activity factor. BMR uses Mifflin–St Jeor, or Katch–McArdle when you enter body-fat %, which is more accurate for lean or very muscular people.
Does it work on my phone?
Yes. Toolbench runs in any modern browser on desktop, tablet or phone — there is nothing to install.
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