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TDEE Calculator
Estimate total daily energy expenditure from BMR and activity level to understand maintenance calories.
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Estimate total daily energy expenditure
Use Mifflin-St Jeor BMR plus an activity multiplier to estimate the calories needed to maintain current body weight.
Results
Estimated TDEE
2,163 kcal
Basal metabolic rate
1,395 kcal
How to use it
- 01Enter sex, age, body weight, and height.
- 02Choose the activity level that best matches your weekly routine.
- 03Use the maintenance estimate as the baseline before adjusting for fat loss or gain.
Result guide
- BMR is your estimated calorie burn at rest.
- TDEE layers movement and training on top of BMR.
- Maintenance calories provide the base from which cuts and surplus plans are built.
Why this page matters
A TDEE calculator is the practical bridge between body stats and nutrition planning because it estimates the calories needed to maintain current weight under real activity levels.
It also complements calorie and macro calculators well, making it a strong interlink target inside a health calculator cluster.
Frequently asked questions
How is TDEE different from BMR?
BMR estimates rest-only calorie burn, while TDEE adds the effect of everyday activity and exercise.
Should I choose the highest activity level on training days?
No. Use the level that best reflects your average full week rather than one unusually active day.
Is TDEE exact?
No. It is an estimate, but it is still useful because it gives a more realistic maintenance target than guessing blindly.
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