TDEE Calculator UK | Free Total Daily Energy Expenditure Calculator
🇬🇧 Health Calculator · UK

TDEE Calculator UK

Find your Total Daily Energy Expenditure instantly. Enter your details below — metric or imperial — and get accurate calorie targets for weight loss, maintenance, or muscle gain.

⚡ Mifflin-St Jeor formula
📏 Metric & imperial units
🎯 5 activity levels
🥗 Macro breakdown included
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Free to use
No sign-up needed
5
Activity levels
Sedentary to athlete
4
Calorie goals
Loss · mild · maint · gain
0p
No paywall
Instant results
Free Tool

Calculate your TDEE

Enter your details below. We use the Mifflin-St Jeor equation — the most accurate formula for most adults — adjusted for your activity level.

Your details

All fields required for an accurate result

yrs
cm
kg

Your TDEE Result

Total Daily Energy Expenditure

⚡

Fill in your details and click Calculate to see your personalised TDEE, calorie targets, and macro split.

Methodology

How the TDEE formula works

We use the Mifflin-St Jeor equation — the gold standard recommended by most UK dietitians — then multiply by an activity factor.

01

Calculate BMR

Your Basal Metabolic Rate is the calories your body burns at complete rest. We use Mifflin-St Jeor, which accounts for age, sex, height, and weight.

02

Apply activity multiplier

Your BMR is multiplied by an activity factor (1.2–1.9) based on your weekly exercise frequency and intensity to give your TDEE.

03

Set your calorie goal

We adjust your TDEE by a daily calorie surplus or deficit based on your goal — from −500 kcal for weight loss to +250 kcal for muscle gain.

04

Estimate your macros

We split your target calories into protein, carbohydrates, and fat using evidence-based ratios aligned with NHS dietary guidelines.

Reference

Activity level guide

Not sure which activity level applies to you? Use this table as a guide.

Level Who this applies to Multiplier
SedentaryDesk job, little to no structured exercise, mostly sitting×1.2
Lightly activeLight walks, standing job, or 1–3 gym sessions per week×1.375
Moderately active3–5 workout sessions per week of moderate intensity×1.55
Very activeHard training 6–7 days/week or a physically demanding job×1.725
Extra activeAthlete, twice-daily training, or very heavy manual labour×1.9
Our Promise

Accurate numbers you can trust

This TDEE calculator uses the Mifflin-St Jeor equation — validated in peer-reviewed research and recommended by the British Dietetic Association as the most accurate formula for estimating resting metabolic rate in most adults.

We never inflate or deflate calorie estimates to sell supplements or programmes. What you see is the honest maths.

  • ✓Mifflin-St Jeor equation — most accurate for most adults
  • ✓Macro ratios aligned with NHS Eatwell Guide principles
  • ✓Supports both metric (kg/cm) and imperial (st/ft) inputs
  • ✓No advertising, no supplement upsells, no bias
  • ✓No data stored — all calculations run in your browser
  • ✓Always recommend consulting a dietitian for clinical use
Help & Info

TDEE calculator FAQs

What is TDEE and why does it matter?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns each day, including all physical activity. It matters because eating close to your TDEE maintains your weight, eating below it creates a deficit for fat loss, and eating above it supports muscle gain. Knowing your TDEE gives you a concrete, evidence-based number to work from rather than guessing.
BMR (Basal Metabolic Rate) is the number of calories your body burns just to stay alive at complete rest — breathing, circulation, cell repair. TDEE is BMR multiplied by your activity level. Most people’s TDEE is 20–90% higher than their BMR. Your TDEE is the number you should base your calorie intake on, not your BMR.
We use the Mifflin-St Jeor equation, which research shows is accurate to within ±10% for most adults. That said, TDEE calculators are an estimate — your true calorie needs depend on factors like muscle mass, hormones, gut microbiome, and medication. Use this as a starting point, track your weight for 2–3 weeks, and adjust calories by 100–200 kcal if needed.
The NHS recommends a deficit of 500–600 kcal per day for gradual, sustainable weight loss of roughly 0.5 kg (1 lb) per week. Our calculator shows you this target directly. Avoid going below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision — very low calorie diets can cause muscle loss and nutritional deficiencies.
Either works — this calculator supports both metric (kg and cm) and imperial (stones, pounds, feet, and inches), which are both commonly used in the UK. The result will be identical regardless of which you choose, as we convert to metric internally for the Mifflin-St Jeor formula.
Our calculator provides a macro split aligned with NHS guidance: approximately 30% protein, 45% carbohydrates, and 25% fat. Higher protein ratios (up to 35%) are beneficial if your goal is muscle gain or preserving lean mass during a deficit. These are general guidelines — a registered dietitian can tailor macros to your specific needs.
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