TDEE.io is a fast and accurate TDEE calculator that helps you estimate your Total Daily Energy Expenditure and daily calorie needs based on your body stats and activity level.
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 formula to provide reliable estimates, along with helpful guidance for calorie deficits, surpluses, and macro planning.
Designed for simplicity and real-world use, TDEE.io gives you a clear starting point you can adjust over time based on your results. No signup required and completely free to use.
Features
• Instant TDEE and maintenance calorie calculation
• Uses Mifflin-St Jeor formula for accuracy
• Calorie targets for fat loss, maintenance, and muscle gain
• Includes BMR and activity-based adjustments
• Simple inputs with fast results
• No signup required, 100% free
• Designed for real-world calorie planning
Use Cases
• Estimate daily calorie needs for weight loss
• Find your maintenance calories
• Plan a calorie deficit or surplus
• Support muscle gain or lean bulking
• Adjust calorie intake based on activity level
• Track and refine calorie targets over time
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