Most Accurate TDEE Calculator

Whether you’re aiming to lose weight, build muscle, or simply understand your body better, the first step is knowing your TDEE (Total Daily Energy Expenditure).

It tells you how many calories your body needs each day to function, whether you’re working out, resting, or just going about your daily routine.

This advanced and most accurate TDEE calculator is designed for everyone, from beginners and casual dieters to fitness enthusiasts, nutritionists, and those managing health conditions.

How does this TDEE calculator work?

Our free TDEE calculator uses the Mifflin St. Jeor Equation, which is considered one of the most accurate formulas for calculating Basal Metabolic Rate (BMR), according to the American Council on Exercise (ACE).

Once your BMR is calculated, the tool multiplies it by an activity factor that reflects your daily lifestyle. Many calculators make mistakes at this step by giving generic estimates without properly adjusting for actual activity levels.

Unlike those basic tools, this advanced TDEE calculator provides a highly accurate estimate of your Total Daily Energy Expenditure (TDEE), which is the number of calories your body burns in a typical day.

Here’s what you need to enter accurately:

• Age, gender, height, and weight to calculate your BMR
• Activity level ranging from sedentary to very active
• Unit preference to choose between imperial (lbs and inches) or metric (kg and cm)

With this information, you will receive a personalized calorie estimate to help you maintain your current weight, create a calorie deficit to lose fat, or increase calories to build muscle.

You might also like to use:

• BMI Calculator for All Units
• Age And Date Difference Calculator

Breakdown of activity levels used in our most accurate tool:

If you are not sure what level to choose for your daily activity, we have explained it to make it easy for people to relate to their lives, so that they can accurately estimate their calories they need to burn a day.

Sedentary (Little to No Exercise)

Sedentary is the first level used in our calculator. This level is for people who don’t exercise much or at all. Your day mostly involves sitting at a desk, watching TV, or doing light household tasks. If your job is mostly desk work, you probably fall into this category.

Examples:

• You have a desk job where you’re sitting for most of the day.
• You’re spending a lot of time in front of a computer.
• Little to no physical activity (e.g., no dedicated walking or exercising regularly).

If you’re someone who spends most of their day working or sitting and doesn’t engage in much physical activity, you’re likely in this category.

Lightly Active (Light Exercise or Sports 1-3 Days a Week)

Lightly Active is another level used in our calculator. This level is for people who do light physical activities, but it’s not part of their daily routine. You might exercise or engage in light sports a few times a week, like a walk or a yoga class, but you’re not actively involved in it.

Examples:

• You’re going for a casual walk a few times a week.
• You’re doing light stretching or yoga.
• You’re playing a low-intensity sport like tennis or golf once or twice a week.

If you enjoy occasional walks or do some light exercise 1-3 times per week, like stretching or playing a non-strenuous sport, you’re lightly active.

Moderately Active (Moderate Exercise or Sports 3-5 Days a Week)

The next category used in our most accurate TDEE calculator is moderately active. People in this category engage in moderate physical activity 3-5 days a week. Your activity level includes regular workouts like running, cycling, or going to the gym.

Examples:

• You’re jogging or cycling a few times a week.
• You’re going to the gym for moderate workouts (e.g., weight lifting, aerobics).
• You’re playing sports like basketball, swimming, or hiking several times a week.

If you regularly go to the gym or engage in moderately intense activities 3-5 times a week, like jogging or cycling, this is your activity level.

Very Active (Hard Exercise or Sports 6-7 Days a Week)

Now the next level is ‘Very Active’. This level is for people who do intense physical activity almost every day.

Examples:

• You’re involved in intense gym sessions (e.g., CrossFit, bodybuilding, running long distances).
• You’re training for a sport daily (e.g., soccer, swimming, running marathons).
• High-intensity physical work (e.g., construction workers, personal trainers).

If you’re pushing your body hard with daily exercise, whether for fitness or sport, you’re in this category. If you’re training for a specific goal or a competition, you likely fall into the very active group.

5. Super Active (Very Intense Exercise or Physical Job)

The last activity level is ‘Super Active’. This level is for people whose daily activities involve extreme physical exertion. They can be athletes with intense training routines or people with physically demanding jobs (e.g., manual labor, military service).

Examples:

• Competitive athletes (e.g., professional runners, bodybuilders).
• Manual labor jobs that involve heavy lifting and constant movement (e.g., construction workers, landscapers).
• Military personnel with physically demanding training.

If you’re constantly on the move, lifting heavy objects, or engaging in intense physical training for long periods every day, you’re in this category.