TDEE Calculator
Estimate daily energy needs and calorie targets.
How to use the TDEE Calculator
Enter the known values
Fill in the fields you have and leave optional fields empty. The calculator explains which formula it applies.
Review the breakdown
Check the result together with the supporting numbers — totals, rates or schedules — rather than relying on a single figure.
Compare scenarios
Change one input at a time to see how the result reacts, then export or copy the scenario that fits your decision.
What TDEE Calculator is for
Use the Mifflin-St Jeor equation with your activity level to estimate maintenance calories and cutting or bulking targets. Results are estimates, not medical advice.
The TDEE Calculator is part of the Calculators collection on ToolFlow. It is designed for one concrete job: estimate daily energy needs and calorie targets. Everything runs client-side, so you can use it with sensitive material without creating a copy on someone else's server.
Common use cases
- Plan a calorie deficit
- Set a bulking target
- Compare activity levels
Good to know
- No account is required, and there is no usage limit on the browser tool.
- Processing happens locally. Files are read from disk and the result is written back to your downloads folder.
- Results are reproducible: the same input and options produce the same output, with no hidden server round-trip.
- If the tool needs a live data source, the page states it explicitly instead of silently failing.
TDEE Calculator FAQ
The questions people ask before using this tool.