Quick start
- Open the TDEE Calculator.
- Enter age, formula sex, height, and weight.
- Use the first example, "Moderate activity: BMR x 1.55", if you want to see a filled-out calculation before entering your own values.
- Calculate, read the formula line, then copy the result only after the units and assumptions look right.
Best uses
Use this guide when one of these tasks matches what you are trying to do.
- Estimate maintenance calories.
- Compare activity levels.
- Use TDEE as the base for calorie and macro planning.
- Adjust estimates with real-world tracking over time.
What this calculator is for
The TDEE Calculator estimates maintenance calories by calculating BMR and multiplying it by an activity factor.
Use it when you want to: Estimate maintenance calories. Compare activity levels.
What to enter
Good answers start with clean inputs. Before calculating, check the labels, units, and dates so the tool is solving the same problem you actually have.
- Enter age, formula sex, height, and weight.
- Choose the activity level that describes your normal week.
- Use the same activity setting when comparing changes over time.
Example walkthrough
Try the calculator example: Moderate activity: BMR x 1.55. The example result is Estimated TDEE.
- A moderate activity example estimates BMR first.
- Then the calculator multiplies BMR by 1.55 to estimate total daily expenditure.
Formula and steps
TDEE is estimated by calculating BMR with Mifflin-St Jeor, then multiplying by the selected activity factor.
The formula line on the calculator page is there so the answer is not a mystery. Read it when you need to understand where the number came from.
How to read the answer
Use the result as an educational estimate. For health, pregnancy, nutrition, kidney, alcohol, or training decisions with real consequences, get qualified professional guidance.
- TDEE is a maintenance estimate, not a fat-loss target by itself.
- Real-world tracking can help refine the estimate because activity labels are broad.
Common mistakes to avoid
Most bad calculator results come from a small input mistake or from using a good estimate for the wrong decision.
- Do not double-count exercise if your activity level already includes it.
- Do not treat one day of activity as your normal week.
- Do not use TDEE as medical nutrition advice.
What to try next
A related calculator can help check the same topic from another angle instead of relying on one number.
- Use Calorie Calculator to compare goal adjustments.
- Use Macro Calculator to turn calories into grams.
Sources and safety notes
This guide uses public-health, clinical, or peer-reviewed references where the calculator needs a specific formula or interpretation boundary.
Source links are provided for transparency, but they do not turn the calculator into medical advice or a replacement for professional care.
Examples from the calculator
Estimated TDEE
Estimated TDEE
Estimated TDEE
Common questions
What can I use the TDEE Calculator for?
Use it for quick educational estimates, planning, comparison, and trend checks. Health and fitness results should be interpreted with context, not as a diagnosis.
How does the TDEE Calculator calculate the result?
TDEE is estimated by calculating BMR with Mifflin-St Jeor, then multiplying by the selected activity factor.
Is this medical advice?
No. This page provides an educational estimate only. Talk with a qualified health professional before making medical, pregnancy, nutrition, medication, or safety decisions.
Related tools
- Calorie Calculator Estimate daily calories from BMR, activity level, and goal.
- BMR Calculator Estimate basal metabolic rate with the Mifflin-St Jeor equation.
- Macro Calculator Split daily calories into protein, fat, and carbohydrate grams.
History, privacy, and copying
Recent answers stay visible in the page while you work. The history is kept only in the current browser tab and is not sent to a server.
Copy answer copies the expression and result so you can paste it into notes, homework, a message, or another document.