Free TDEE Calculator Spreadsheet in Google Sheets

Yes, you can get a free TDEE (Total Daily Energy Expenditure) calculator as a Google Sheets spreadsheet. You enter your age, sex, weight, height, and activity level, and the spreadsheet calculates your maintenance calories—the number you need to eat to stay the same weight. Many free templates also include a BMR (Basal Metabolic Rate) breakdown and a place to track your daily weight to adjust your calorie target over time.

Formula

The spreadsheet uses the Mifflin-St Jeor equation to estimate BMR, then multiplies by an activity factor to get TDEE. The formula is:

BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + sex adjustment

TDEE = BMR × activity factor

• weight – your body mass in kilograms (kg)
• height – your height in centimeters (cm)
• age – your age in years
• sex adjustment – +5 for males, −161 for females (the original equation uses +5 for men and −161 for women)
• activity factor – 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active), 1.9 (very active)

The result is in kilocalories per day (kcal/day), which is the same as “Calories� on food labels.

Worked Example

Using the default values from the calculator: age 30, sex male, weight 70 kg, height 170 cm, moderate activity (1.55).

1. BMR = 10 × 70 + 6.25 × 170 − 5 × 30 + 5 = 700 + 1062.5 − 150 + 5 = 1617.5 kcal/day
2. TDEE = 1617.5 × 1.55 = 2507.125 kcal/day
3. Rounded to the nearest whole number: 2507 kcal/day

So a 30-year-old man who weighs 70 kg, is 170 cm tall, and is moderately active needs about 2507 calories per day to maintain his weight.

How a Google Sheets TDEE Calculator Works

A typical free spreadsheet template has three main parts:

• Input cells – where you type your age, sex, weight, height, and activity level.
• Calculation cells – formulas that compute BMR and TDEE, often using the Mifflin-St Jeor equation.
• Weight tracking log – a table where you enter your daily weight and optionally your calorie intake. Some templates use this to adjust your TDEE based on real trends (e.g., if you’re losing weight, your actual maintenance is lower than the estimate).

Most free templates are pre-filled with the formulas, so you don’t need to write any yourself. You just edit the input cells and the results update automatically.

Why Use a Spreadsheet Instead of an Online Calculator?

A spreadsheet gives you more control and permanence than a typical online calculator. You can:

• Keep your data in your own Google Drive, accessible from any device.
• Add extra columns for daily weight, body fat percentage, or workout notes.
• See the formula and modify it if you prefer a different equation (e.g., Katch-McArdle if you know your body fat %).
• Track changes over time – you can see how your TDEE changes as you lose or gain weight.
• Make a copy for each month or year, so you have a history.

Online calculators are quicker for a one-time estimate, but a spreadsheet is better for ongoing tracking.

How to Choose a Good Free Template

Not all free TDEE spreadsheets are created equal. Look for these features:

• Uses the Mifflin-St Jeor equation (the most accurate for most people, recommended by many dietitians).
• Clearly labels input cells and output cells.
• Includes an activity level drop-down with standard multipliers.
• Has a weight log with a simple formula that recalculates your average weight over the last 7–14 days.
• No hidden fees or paywalls – the file should be free to copy.

Avoid templates that require you to enable macros or grant access to your Google account – a simple spreadsheet doesn’t need that.

Common Mistakes and Limitations

Even with a good spreadsheet, you can get misleading numbers if you make these errors:

• Using the wrong units – the Mifflin-St Jeor equation needs kilograms and centimeters. If you enter pounds and inches, the result will be wildly off. Convert first (1 lb = 0.4536 kg, 1 inch = 2.54 cm).
• Overestimating activity level – “moderateâ€� means you exercise 3–5 days a week. If you have a desk job and only walk occasionally, choose “lightâ€� or “sedentary.â€�
• Mistaking BMR for TDEE – BMR is your resting calorie burn; TDEE includes daily activity. Don’t eat at BMR unless you’re bedridden.
• Ignoring the weight log – the formula is an estimate. Your actual TDEE might be 200–300 calories off. The weight log helps you correct that.

The formula also doesn’t account for muscle mass, genetics, or medical conditions. It’s a starting point, not a precise measurement.

How to Use Your TDEE Result Safely

Your TDEE is your maintenance calories. To lose weight, you typically eat 300–500 calories less per day (a deficit of about 0.5–1 lb per week). To gain muscle, eat 200–300 calories above maintenance. Never eat below 1,200 calories per day (women) or 1,500 (men) without medical supervision, as this can lead to nutrient deficiencies and other health problems.

Track your weight for at least two weeks and adjust your intake based on the trend. If you’re losing more than 1–2 lb per week, increase calories slightly. If you’re not losing, decrease by 100–200 calories. The spreadsheet’s weight log makes this adjustment easier.

Frequently Asked Questions

Is a Google Sheets TDEE calculator as accurate as a lab test?

No. The Mifflin-St Jeor equation is a validated estimate, but it can be off by 10% or more for some individuals. A lab test, like indirect calorimetry, measures your actual resting metabolic rate, but that requires special equipment and isn’t available to most people. The spreadsheet is a good practical starting point, and you can refine it with weight tracking.

Can I use the spreadsheet on my phone?

Yes, the Google Sheets app works on Android and iOS. You can edit the input cells and see the results just like on a computer. The interface is a bit smaller, but it’s fine for quick updates.

Do I need to know how to use formulas to use the spreadsheet?

No. The template comes with formulas already built in. You only need to change the numbers in the input cells. If you want to customize it, a basic understanding of Google Sheets helps, but it’s not required.

What if I’m very athletic – does the activity multiplier still work?

The “very active� multiplier (1.9) is meant for people who exercise intensely twice a day or have a physically demanding job. If you’re a competitive athlete, you might need even more calories than that estimate. In that case, track your weight and adjust upward as needed.

Can I share my TDEE spreadsheet with my trainer or dietitian?

Yes, you can share it via Google Drive, just like any other Google Sheet. You can give them view-only access or edit access if you want them to help you adjust the formulas. That’s a nice advantage over a static online calculator.

Why does my TDEE change when I lose weight?

As you lose weight, your body needs fewer calories to move and maintain itself. The spreadsheet recalculates automatically when you update your weight, so your calorie target will gradually decrease. That’s why it’s important to re-check your TDEE every few weeks.

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in age | Age | years | 30 | 18
in sex | Sex | Male=5, Female=-161 | 5 | 0
in weight | Weight | kg | 70 | 30
in height | Height | cm | 170 | 100
in act | Activity level | Sedentary=1.2, Light=1.375, Moderate=1.55, Active=1.725, Very active=1.9 | 1.55 | 0
out tdee | TDEE | kcal/day | (10 * weight + 6.25 * height - 5 * age + sex) * act | 0
out bmr | BMR | kcal/day | 10 * weight + 6.25 * height - 5 * age + sex | 0