Super Boring Tools

Search tools

Find a tool by name or what it does.

TDEE Calculator

Estimate your total daily energy expenditure from age, sex, height, weight, and activity level, then read calorie targets for cutting or bulking.

Sex

Height

Weight

Calculated in your browser. Nothing is uploaded.

Activity level

Enter your age, height, and weight to estimate your daily calories.

How to calculate your TDEE

  1. Enter your details

    Set your sex, type your age, and enter your height and weight using metric or imperial units.

  2. Pick your activity level

    Choose how active you are, from sedentary through very active, and the daily calorie estimate updates instantly.

  3. Read your targets

    See your maintenance calories alongside cut and bulk targets, then click Copy calorie summary to save them.

Why use this tool

Metric and imperial input

Enter height in centimetres or feet and inches, and weight in kilograms or pounds. Each measurement has its own unit toggle and conversions happen as you type.

Cut and bulk targets

Beyond maintenance calories, the result lists mild and standard deficits and surpluses at 250 and 500 calories a day, so you can pick a goal at a glance.

Resting and total burn

See both your basal metabolic rate, the calories you burn at rest, and your total daily expenditure once your activity level is factored in.

Five activity levels

Choose from sedentary through very active, each with the standard multiplier applied to your resting burn, so the estimate matches how you actually move.

Your numbers stay on your device

Age, height, and weight are processed by the page alone. Nothing is uploaded, stored, or logged.

About this tool

This calculator estimates your total daily energy expenditure, the number of calories your body burns in a day. It starts from your resting burn using the Mifflin-St Jeor equation, which reads your age, sex, height, and weight, then multiplies that figure by an activity factor from sedentary to very active. Enter your details in metric or imperial and the result updates as you type, with no button to press.

Once it knows your maintenance calories it also shows targets for changing weight: a mild and a standard cut at 250 and 500 calories below maintenance, and a mild and a standard bulk at 250 and 500 above. A deficit of around 500 calories a day tracks to roughly half a kilogram a week, though real results depend on consistency and honest tracking. Pair it with the BMI calculator to check where your weight sits, or the unit converter for standalone pounds to kilograms and feet to centimetres conversions.

The numbers you enter are personal, so they stay on your device: everything is calculated in the page and nothing is uploaded, stored, or logged. Treat the output as an informed estimate rather than a precise measurement. Equations like this one are fitted to population averages and cannot account for individual differences in muscle mass, body composition, or metabolism, so use the maintenance figure as a starting point and adjust it based on how your weight actually moves over a few weeks.

Frequently asked questions

What is TDEE?
Total daily energy expenditure is the number of calories your body burns in a full day, including rest, digestion, and activity. It is your resting burn multiplied by an activity factor, and it is the figure to eat around to keep your weight steady.
How is the estimate calculated?
The tool uses the Mifflin-St Jeor equation to work out your basal metabolic rate from your age, sex, height, and weight, then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (very active) to reach your total daily calories.
How do the cut and bulk targets work?
A cut sits below your maintenance calories to lose weight and a bulk sits above it to gain. The mild targets shift 250 calories a day and the standard targets shift 500, which tracks to roughly a quarter and a half a kilogram of weight change a week.
Which activity level should I choose?
Base it on a typical week. Sedentary suits a desk job with little exercise, moderate suits training three to five days a week, and very active suits daily hard training or a physically demanding job. When unsure, pick the lower option and adjust.
How accurate is it?
It is a solid estimate, not a measurement. The equation is fitted to population averages and cannot see your exact muscle mass or metabolism, so use the number as a starting point and refine it based on how your weight moves over a few weeks.
Is my data uploaded anywhere?
No. Everything runs in your browser; nothing is sent to a server. The age, height, and weight you enter are never uploaded, stored, or logged.

Related tools