TDEE Calculator

Estimate total daily energy expenditure using BMR and activity level. Enter your own values below to see estimated maintenance calories and check the method behind it.

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Your inputs

Change the example values to match your situation.

Your result

Let’s work it out.

Fill in your inputs and select Calculate.
Your result and breakdown will appear here.

How this calculator works

Maintenance calories = Mifflin–St Jeor BMR × chosen activity multiplier.

Before you use the result

  • Estimates for general information. They do not diagnose a condition or replace a qualified clinician’s assessment.

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What is TDEE Calculator?

TDEE Calculator helps you estimate total daily energy expenditure using BMR and activity level.

The main result is estimated maintenance calories, with a breakdown of basal metabolic rate. The formula, example and assumptions below explain how to interpret it.

How to use TDEE Calculator

Use the example to get familiar with the form, then enter your own figures. Any rates in the example are illustrative. Check the field labels and units before calculating.

  1. Gather weight (kg), height (cm), age, sex used by the formula and activity level. Use values from the same situation or reporting period.
  2. Replace the example weight with your own value, then complete the other fields. Check the displayed units and each selected option.
  3. Select Calculate and read estimated maintenance calories with its result breakdown. Change one input and calculate again to compare a second scenario. Reset restores the original example.
  • Enter weight in kg, at least 20 and at most 500. Decimals are accepted.
  • Enter height in cm, at least 100 and at most 250. Decimals are accepted.
  • Enter age, at least 18 and at most 100. Use a whole number.
  • Choose sex used by the formula from Male and Female.
  • Choose activity level from Sedentary, Lightly active, Moderately active, Very active and Extremely active.

TDEE Calculator: a worked example

With the inputs below, the result is 2,507.125 kcal/day (estimated maintenance calories). Follow the example, then replace these illustrative values with your own.

Example inputs and output
Input or outputExample value
Weight (kg)70 kg
Height (cm)170 cm
Age30
Sex used by the formulaMale
Activity levelModerately active
Estimated maintenance calories2,507.125 kcal/day
Basal metabolic rate1,617.5 kcal/day

Understanding the TDEE result

Read estimated maintenance calories alongside basal metabolic rate. These describe different parts of the same calculation.

Displayed results use a readable number of decimal places. When checking a result by hand, keep extra precision until the last step. To compare scenarios, change one input at a time and keep the others fixed.

  • Example Basal metabolic rate: 1,617.5 kcal/day

TDEE Calculator: assumptions and common mistakes

A useful estimate starts with the right inputs. Check the following assumptions and limits before applying the result to your situation.

  • Estimates for general information. They do not diagnose a condition or replace a qualified clinician’s assessment.
  • Health estimates are context-dependent. Age, pregnancy, illness, medication and individual measurements can affect interpretation; these tools do not diagnose a condition.

For wider guidance, visit World Health Organization. The formula and scope of this specific tool are stated on this page.

TDEE Calculator FAQs

What does TDEE Calculator calculate?

TDEE Calculator helps you estimate total daily energy expenditure using BMR and activity level. Its main output is estimated maintenance calories in kcal/day.

What inputs do I need for TDEE Calculator?

You need weight (kg), height (cm), age, sex used by the formula and activity level. Use the field labels and units to match your figures to the formula.

Which formula does TDEE Calculator use?

Maintenance calories = Mifflin–St Jeor BMR × chosen activity multiplier.

What is a worked example for TDEE Calculator?

Example inputs: Weight: 70 kg; Height: 170 cm; Age: 30; Sex used by the formula: Male. Keep the remaining inputs as shown in the worked-example table. The result is 2,507.125 kcal/day (estimated maintenance calories).

How should I enter weight?

Enter weight in kg, at least 20 and at most 500. Decimals are accepted.

How do I choose sex used by the formula?

Choose sex used by the formula from Male and Female. The example uses Male; replace it if your circumstances differ.

How should I read estimated maintenance calories?

Read estimated maintenance calories alongside basal metabolic rate. These describe different parts of the same calculation.

Why might my TDEE Calculator result differ from my records?

Estimates for general information. They do not diagnose a condition or replace a qualified clinician’s assessment. Differences in entered values, units or rounding can also change the comparison.

Can I compare two scenarios in TDEE Calculator?

Yes. Note your first estimated maintenance calories, change weight or another input, and select Calculate again. Editing a field clears the old result so it is not mistaken for a new calculation.

Is TDEE Calculator free, and where are my inputs calculated?

This calculator is free to use without signing in. Its formula runs in your browser; calculator inputs are not sent to a calculation API. The inputs reset to the example values when you reset the form or start a fresh page.