The Volade ecosystem — Web Tool

Free online TDEE calculator & daily calories

Sex, age, height, weight and activity level are all you need: the tool calculates your basal metabolic rate (BMR), your total daily energy expenditure (TDEE), the calories matched to your goal, your BMI and your macro split. Three formulas to choose from — Mifflin-St Jeor, Harris-Benedict, Katch-McArdle. No account, no uploads: everything happens in your browser.

Updated on October 13, 2026

Calculate my TDEE Sign in
No data sent Private by design Free to start
The tool

Your measurements, your energy balance

Enter your measurements: BMR, TDEE, target calories, macros and BMI are calculated as you type.

TDEE calculator

Online Health, Wellness & Fitness
Sign in
Local computation — Volade receives nothing Ready
Sex
Goal
Required for the Katch-McArdle formula
Enter a valid age, height and weight.
0,0 0Comment All tools
Free or Premium?

The TDEE calculator is free and unlimited: as many calculations and goal simulations as you want, no account. Everything is computed in your browser.

BMR, TDEE, calories for your goalFree
3 formulas, macros, BMI and healthy weightFree
Estimated weekly change, copy resultsFree
The complete premium ecosystem (CMS, desktop, scripts, API)Premium
Discover Premium
Features

A complete TDEE calculator for your diet

BMR, TDEE and calorie target

Your basal metabolic rate is estimated from your sex, age, height and weight, then multiplied by the activity factor matching your week. The tool then shows your maintenance calories and, depending on your goal, the recommended adjustment: −500 kcal to lose weight, +300 kcal to gain mass.

Calculate now

Three formulas to choose from

Mifflin-St Jeor (1990), the current reference, Harris-Benedict (1984) to compare with older calculations, and Katch-McArdle for those who know their body fat percentage. Switch formulas with one click: every result recalculates instantly.

Choose a formula

Macros and breakdown bar

Protein at 2 g per kg, fat at 1 g per kg, carbs for the remainder: each macro is shown in grams, calories and percentage, with a coloured bar to visualise your daily split at a glance.

See my macros

BMI, healthy weight and progress

Your body mass index is placed in its (WHO) category and the tool calculates the weight range matching your height. The estimated weekly change shows you exactly what your calorie deficit or surplus produces.

Check my BMI
How it works

Find out your calorie needs in three steps

Enter your profile

Sex, age, height, weight, body fat (optional), activity level and goal. Everything updates as you type, with no "calculate" button: results refresh live and stay saved in your browser.

Read your results

The panel shows your basal metabolic rate, daily expenditure, goal calories, BMI with its category, the weight matching your height and the protein, carb and fat split.

Adjust and simulate

Change your goal or activity level to compare scenarios: the estimated weekly change turns the calorie gap into kilos per week. Then copy your results to keep or share them.

FAQ

Frequently asked questions about TDEE

What is TDEE and how do you calculate it?
TDEE (Total Daily Energy Expenditure) is your total energy expenditure over a day: basal metabolic rate (BMR) multiplied by an activity factor. First calculate your BMR with the Mifflin-St Jeor formula, then multiply by the factor matching your activity level (from 1.2 to 1.9). The tool performs both steps automatically.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy spent in complete rest: breathing, circulation, maintaining the organs. TDEE adds physical activity, digestion and everyday movements to that base. On a sedentary day, TDEE is about 1.2 × BMR; for a very active person it can reach 1.9 × BMR.
Which formula should you choose: Mifflin-St Jeor or Harris-Benedict?
The Mifflin-St Jeor formula (1990) is the most recommended for most adults: it only needs sex, age, height and weight. Harris-Benedict (revised in 1984) remains useful for comparing with older calculations. Katch-McArdle also requires your body fat percentage and is preferable when you know your body composition.
What is the Katch-McArdle formula?
Katch-McArdle estimates basal metabolic rate from lean mass: BMR = 370 + 21.6 × lean mass in kg. It therefore requires your body fat percentage. It is the most accurate formula for athletes and people who know their body composition (bioimpedance, skinfold measurements).
How do I choose my activity level?
Pick the factor that best describes your week: sedentary (1.2 — desk job, little movement), lightly active (1.375 — 1 to 3 workouts), moderately active (1.55 — 3 to 5 workouts), very active (1.725 — 6 to 7 workouts or physical work) and extremely active (1.9 — intense training or a very physical job). If in doubt, aim slightly lower.
How many calories to lose weight?
A deficit of 500 kcal per day corresponds to about 0.45 kg lost per week, the recommended reference value. The tool automatically applies −500 kcal for the "weight loss" goal and +300 kcal for "muscle gain", then shows the estimated weekly change. Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical advice.
What are macros and how should you split them?
Macros are the three nutrients that provide energy: protein and carbs at 4 kcal/g, fat at 9 kcal/g. The tool sets protein at 2 g per kg of body weight and fat at 1 g per kg, then tops up the rest with carbs. The coloured bar shows the split as a percentage: adjust it to your carb tolerance and your training.
Is the tool private and free?
Yes: sex, age, height, weight and body fat stay in your browser. No measurement is sent to a server, nothing is stored online. The calculator is free and unlimited, no account needed, on desktop as well as mobile.
Complete guide

Understanding TDEE and calorie needs

The TDEE (Total Daily Energy Expenditure) is the amount of energy your body burns over a whole day, activity included. It is the compass of any nutrition plan: building a diet, gaining mass or simply stabilising your weight. The TDEE calculator of Volade determines your basal metabolic rate, your daily expenditure and your macros in seconds — free and with no account.

Basal metabolic rate: the three formulas

The BMR (basal metabolic rate) measures the energy used at rest. Mifflin-St Jeor (1990), now recommended by the Academy of Nutrition, calculates 10 × weight + 6.25 × height − 5 × age, with +5 for men and −161 for women. Harris-Benedict (revised in 1984) uses slightly different coefficients and remains a historical reference. Katch-McArdle starts from lean mass (370 + 21.6 × lean mass): it is preferable when you know your body fat percentage, as it ignores body fat, which is barely metabolically active.

From BMR to TDEE: the activity factor

TDEE is obtained by multiplying BMR by an activity factor: 1.2 (sedentary), 1.375 (lightly active), 1.55 (moderately active), 1.725 (very active) and 1.9 (extremely active). These coefficients include NEAT (everyday movements, walking), the thermic effect of food and exercise. When in doubt, choose a lower level: it is easier to add calories than to remove them.

Deficit, surplus and weekly change

A deficit of 500 kcal per day produces about 0.45 kg lost per week (1 kg of fat tissue ≈ 7,700 kcal). The "weight loss" goal applies −500 kcal and "muscle gain" +300 kcal, and the tool shows the estimated change in kg/week. The usual safety thresholds are 1,200 kcal for a woman and 1,500 kcal for a man: below that, medical advice becomes necessary.

Macros: protein, carbs, fat

The proteins and carbs provide 4 kcal/g, the fats 9 kcal/g. The tool sets protein at 2 g/kg (relevant for preserving muscle mass in a deficit) and fat at 1 g/kg, then tops up the remaining needs with carbs. This "bottoms-up" method avoids rigid percentage splits and adapts naturally to your weight.

BMI, healthy weight and the limits of the calculation

TheBMI (weight ÷ height²) is read against the WHO thresholds: 18.5 to 24.9 = normal weight. It does not tell muscle mass from body fat — which is why BMI, body fat and TDEE are best read together. And these values remain estimates: adjust your calories over 2 to 3 weeks of regular weighing. For other fitness-related calculations, the BMI calculator and the unit converter complete this tool.

One licence, the whole premium ecosystem Browser · CMS · Desktop · Mobile · Scripts · API · Tools · Database
One licence, the whole ecosystem Go premium Log in