28 free tools

All TDEE Calculators & Tools

Every free nutrition and metabolism calculator — organized by goal, gender, age group, and fitness type. Powered by the Mifflin-St Jeor equation.

28 tools 5 categories 100% free
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Core TDEE Tools

Essential calorie calculators for any fitness goal

5 tools
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TDEE Calculator
Calculate total daily calorie burn with maintenance, fat-loss, and muscle-gain targets.
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BMR Calculator
Find calories burned at complete rest using the Mifflin-St Jeor equation.
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Calorie Deficit Calculator
Set a goal weight and get a projected fat-loss timeline based on your TDEE.
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Macro Calculator
Split your daily calories into protein, carbs, and fat targets by goal.
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Body Fat Calculator
Estimate body fat percentage from measurements — no calipers needed.
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Gender-Specific TDEE

Calculators optimized for male and female physiology

5 tools
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TDEE Calculator for Women
Female-specific TDEE using the −161 Mifflin-St Jeor constant with hormonal notes.
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TDEE Calculator for Men
Male-specific TDEE using the +5 Mifflin-St Jeor constant for accurate male metabolism.
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TDEE for Women Over 40
Age-adjusted TDEE for women 40+ with calorie targets that account for metabolic changes.
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TDEE for Menopause
Hormone-aware calorie targets for women during perimenopause and menopause.
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TDEE Calculator for PCOS
TDEE estimates accounting for insulin resistance and hormonal factors affecting metabolism.
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Goal-Oriented TDEE

Calculators tailored to your specific body composition goal

6 tools
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TDEE Calculator to Lose Weight
Get your exact fat-loss calorie target, deficit tier, and weekly projection.
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TDEE Calculator to Gain Weight
Find your lean bulk, standard bulk, and aggressive bulk calorie targets.
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TDEE Calculator for Bulking
Surplus-focused TDEE tool with lean, standard, and aggressive bulk calorie targets.
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TDEE Calculator for Cutting
Deficit-focused TDEE tool with gentle, moderate, and aggressive cut calorie targets.
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TDEE Calculator for Athletes
High-activity TDEE tool with athlete-specific multipliers up to twice-daily training.
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TDEE Calculator for Women Over 40
Age-adjusted TDEE for women 40+ with calorie targets that account for metabolic changes.
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TDEE by Age Group

Calorie calculators adjusted for the unique needs of different life stages

3 tools
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TDEE Calculator for Kids
Informational calorie estimate for children aged 6-12 — for parents and caregivers only.
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TDEE Calculator for Teens
Growth-adjusted TDEE estimates for teenagers aged 13-19 with activity multipliers.
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TDEE Calculator for Seniors
Age-adjusted TDEE for adults over 65 accounting for reduced muscle mass and metabolism.
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Macro Calculators

Split your daily calories into protein, carbs, and fat by goal

10 tools
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Macro Calculator
Calculate protein, carbs, and fat targets for any fitness goal in seconds.
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Macros for Weight Loss
High-protein macro split for fat loss — preserves muscle while in a calorie deficit.
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Keto Macro Calculator
70/25/5 fat-protein-carb split designed to keep you in ketosis.
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Macros for Bulking
Carb-forward macro targets optimised for performance and lean muscle gain.
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Macros for Muscle Gain
High-protein macro split for building lean muscle with a moderate calorie surplus.
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Body Recomp Macros
Maintenance-calorie macro targets for losing fat and gaining muscle simultaneously.
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Macros for Women
Female-specific macro targets with guidance on hormonal health and fat distribution.
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Macros for Cutting
High-protein cutting split that preserves muscle while in a calorie deficit.
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Macros for Lean Bulk
Small-surplus macro targets for building muscle with minimal fat gain.
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Macros for Breastfeeding
Breastfeeding macro calculator with milk production calorie needs included.
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Carnivore Macro Calculator
Zero-carb protein and fat targets for standard and high-protein carnivore approaches.
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The full TDEE Calculator gives you maintenance, fat-loss, and muscle-gain targets in seconds.

Calculate My TDEE → Weight Loss Calculator