TDEE Calculator
Find your maintenance calories — the energy you burn in a typical day.
How to use the TDEE Calculator
- Enter your weight, height and age.
- Pick your sex and honest activity level.
- Read your TDEE, your BMR, and calorie targets for loss or gain.
BMR (Mifflin–St Jeor) × activity factor
About the TDEE Calculator
Your TDEE, or total daily energy expenditure, is roughly the number of calories you burn in a typical day, and it is the maintenance level around which weight loss or gain is planned. This calculator first estimates your BMR with the Mifflin-St Jeor equation from your weight, height, age, and sex, then multiplies it by an activity factor ranging from 1.2 for sedentary up to 1.9 for extra active.
Inputs are metric: weight in kilograms and height in centimetres. Choose the activity level honestly, since it moves the result more than any other input. The tool reports your TDEE as maintenance calories along with your underlying BMR, giving you a baseline to build a deficit or surplus on top of.
Remember this is an estimate from a population formula, not a measurement of your actual metabolism. Two people with identical stats can burn noticeably different amounts. Use the number as a starting point, track your real weight over a few weeks, and adjust up or down from what the scale actually does. This is general information, not medical advice. For a straight deficit target, see the Calorie Calculator, or view your resting rate alone with the BMR Calculator.
Frequently asked questions
What is TDEE?
TDEE is total daily energy expenditure, the calories you burn in an average day including activity. It represents your maintenance level, so eating below it tends to cause weight loss and eating above it tends to cause gain.
How is TDEE calculated here?
The tool finds your BMR with the Mifflin-St Jeor equation from weight, height, age and sex, then multiplies it by an activity factor from 1.2 for sedentary up to 1.9 for extra active. The result is your estimated maintenance calories.
Which activity level should I pick?
Choose the one that honestly reflects your week, not your best days. Activity level shifts the result more than any other input, so overestimating it inflates your TDEE and can stall the progress you were aiming for.
How accurate is the number?
It is an estimate from a population formula, not a lab measurement. People with the same stats can burn different amounts, so treat it as a starting point and adjust based on how your weight actually changes over a few weeks.
Is this medical advice?
No. It is general information for planning. If you have a health condition, are pregnant, or are making significant changes to your diet, speak with a doctor or registered dietitian before acting on these figures.