Health & fitness
TDEE Calculator
Estimate total daily energy expenditure from BMR and activity level to understand maintenance calories.
Interactive calculator
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.
About this calculator
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
What is TDEE and how is it calculated?
Total Daily Energy Expenditure (TDEE) is the cumulative number of calories your body burns in a 24-hour period, calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier representing exercise and daily movement. For example, if your BMR is 1,600 calories and you are moderately active (exercise 3-5 days a week, activity multiplier 1.55), your TDEE is computed as 1600 * 1.55 = 2,480 calories per day.
How many calories should I eat to lose weight?
To lose weight, you must create a calorie deficit by consuming fewer calories than your Total Daily Energy Expenditure (TDEE). A safe rate of fat loss is 0.5 to 1 kg per week, which requires a daily deficit of 500 to 1,000 calories. For example, if your estimated TDEE is 2,500 calories, you should target an intake of 2,000 calories per day to create a 500-calorie deficit and support consistent weight loss.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is a widely used formula to estimate an individual's Basal Metabolic Rate (BMR). The equation is: for men, BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) + 5; for women, BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) - 161. For a 30-year-old female weighing 70 kg and 165 cm tall, BMR is calculated as 1,420 calories.
How does activity level change calorie needs?
Calorie requirements increase with physical activity. TDEE calculators adjust BMR using activity multipliers: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), and Extra Active (1.9). For example, a sedentary office worker with a BMR of 1,800 calories requires 2,160 calories daily to maintain weight. If they increase activity to very active (heavy training 6-7 days/week), their daily needs climb to 3,105 calories.
How many calories do I burn just existing (BMR)?
The energy required to maintain basic life-sustaining physiological functions (like breathing, cell production, and circulation) at complete rest is called your Basal Metabolic Rate (BMR), representing 60% to 75% of your daily calorie burn. For a 25-year-old male weighing 80 kg and 180 cm tall, BMR is estimated at approximately 1,780 calories per day. This means his body burns 1,780 calories just existing before accounting for daily activities.
Method and limitations
This calculator uses the formula and assumptions described on this page. We do not claim independent professional review. Direct references will be listed here when they support a specific rule or data source used by this calculator.
Results are estimates for general information. Verify current rules and assumptions before making financial, tax, or health decisions.
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