TDEE Calculator
Estimate total daily energy expenditure — maintenance calories — from BMR and activity level.
How to use this calculator
- Enter your stats exactly as you would for a BMR calculation.
- Choose the activity level that best matches a typical week.
- The result is an estimate of the calories needed to maintain your current weight.
The formula
TDEE = BMR × activity factor- BMR
- Mifflin–St Jeor basal metabolic rate
- factor
- 1.2 sedentary → 1.9 very active
How it works
Total daily energy expenditure combines resting metabolism with movement: daily life, exercise, and the small cost of digesting food.
The standard approach multiplies BMR by an activity factor. These factors are population approximations — the sedentary-to-extra-active span (1.2 to 1.9) shows how much activity level dominates the estimate.
Worked example
A 30-year-old man, 70 kg, 175 cm, moderately active (3–5 workouts/week).
- 1BMR ≈ 1,649 kcal
- 2Factor for moderate activity: 1.55
- 31,649 × 1.55 ≈ 2,556
TDEE ≈ 2,556 kcal/day to maintain weight.
When this calculator is useful
- Setting a starting calorie target
- Sanity-checking a diet plan
- Understanding how activity changes energy needs
Frequently asked questions
How accurate is TDEE?
It is an informed estimate. Track intake and weight for 2–3 weeks: if your weight is stable, your true TDEE is close to what you ate on average.
Is the −15% figure a weight-loss prescription?
No. It is a commonly cited moderate deficit shown for arithmetic context only. For any diet change, consult a qualified professional.