TDEE Calculator

Use it for simple educational checks, trend tracking, or planning tasks like these: Estimate maintenance calories before setting macro targets. Compare sedentary, light, moderate, very active, and extra active activity factors. It can help you understand a number, but it cannot explain your whole health situation.

Enter the formula sex setting, age, height in centimeters, weight in kilograms, and the activity level that best describes a normal week. The formula sex setting chooses the +5 or -161 Mifflin-St Jeor adjustment. The activity level multiplies BMR by a broad factor, so pick the average week rather than your best workout day.

In plain language: BMR = 10 x weight kg + 6.25 x height cm - 5 x age + formula-sex adjustment (+5 or -161). TDEE = BMR x activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, or 1.9 extra active. Read the result together with the notes on the page, because health and fitness numbers often need personal context.

Read TDEE as estimated maintenance calories per day for the inputs and activity factor you chose. It is not a promised weight-change number, medical diet order, pregnancy plan, eating-disorder recovery plan, or exact metabolism measurement. Real-world trends can move the useful target up or down.

It uses common planning factors: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate activity, 1.725 for very active, and 1.9 for extra active. These are broad multipliers, not wearable-tracker measurements.

No. BMR estimates resting energy before normal movement and exercise. TDEE starts with BMR, then multiplies it by an activity factor to estimate total daily energy expenditure.

Choose the level that describes your usual week, not your hardest training day. If work, steps, workouts, or caregiving vary a lot, start conservative and compare the estimate with real weight and intake trends.

No. TDEE is the estimated maintenance anchor. A weight-loss, gain, or macro target should be chosen separately and carefully, especially if you have medical conditions, a history of disordered eating, pregnancy, or sport-performance needs.

Activity labels are broad, food tracking can be off, body composition varies, and weight changes include water and glycogen shifts. Use the calculator as a starting estimate, then adjust slowly with real-world evidence.

Use qualified medical or nutrition guidance for pregnancy, diabetes, kidney disease, heart disease, eating-disorder recovery, medication changes, or any plan where under-eating or over-eating could be unsafe.

This calculator gives an educational maintenance-calorie estimate only. It is not a medical diet order, eating-disorder tool, pregnancy nutrition plan, sport fueling prescription, or guarantee of weight change. Use the calculator as a learning tool, then ask a qualified professional about decisions that affect care, pregnancy, medication, nutrition, or safety.

Check the units, date, and personal details before reading the answer. For example, pounds and kilograms, inches and centimeters, or a wrong activity level can change the result quickly. If the number feels surprising, rerun it slowly and compare it with the examples.

No. The calculator runs in your browser tab. Recent answers stay only on the page while you use it, and they are not sent to a server.