TDEE Calculator - Daily Calorie Needs & BMR
Estimate total daily energy expenditure from your body stats and activity level, then compare maintenance and goal calorie ranges.
Your Stats
Used for the Mifflin-St Jeor formula.
Your Calorie Needs
Daily calories at each goal.
BMR
1,760
cal/day at rest
TDEE
2,728
cal/day to maintain
Daily Calorie Goals
Extreme weight loss
-2 lbs/week
Weight loss
-1 lb/week
Mild weight loss
-0.5 lbs/week
Maintain weight
0 lbs/week
Mild weight gain
+0.5 lbs/week
Weight gain
+1 lb/week
Balanced Macros at TDEE
205g
Protein
273g
Carbs
91g
Fat
Based on 30/40/30% protein/carb/fat split. Adjust for your goals.
Calorie estimates are for healthy adults. Consult a registered dietitian for personalised guidance.
Methodology and limitations
Last reviewed:
Methodology
Estimates basal metabolic rate with the Mifflin-St Jeor equation, then multiplies by an activity factor to estimate total daily energy expenditure (TDEE).
Limitations
General estimate only. Individual metabolism, medical conditions, and training load vary. Consult a healthcare provider for personalized nutrition guidance.
Official sources
How to Estimate TDEE
Estimate total daily energy expenditure from your body stats and activity level, then compare maintenance and goal calorie ranges.
Method used
The calculator estimates basal metabolic rate with the Mifflin-St Jeor equation, then multiplies BMR by the selected activity factor to estimate TDEE.
TDEE = BMR x activity multiplier
Practical example
A moderately active adult enters sex, age, height, weight, and activity level to estimate maintenance calories and compare goal calorie ranges.
- Age, biological sex, height, and weight
- Imperial or metric units
- Activity level from sedentary to extra active
The result estimates BMR, maintenance calories, and daily calorie ranges for common weight goals.
Assumptions
- BMR is estimated with the Mifflin-St Jeor equation.
- Activity level is an approximation chosen by the user.
- The output is an educational estimate, not a medical nutrition plan.
What this includes
- BMR estimate, activity multiplier, TDEE estimate, and goal calorie ranges.
What this excludes
- Medical conditions, medications, pregnancy, lactation, metabolic adaptation, athlete-specific needs, and clinical diet advice.
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Frequently Asked Questions
What does TDEE mean?
TDEE means total daily energy expenditure. It estimates how many calories your body uses in a day after combining baseline metabolism with activity from exercise and daily movement. Enter age, sex, height, weight, and activity level to get a maintenance estimate, then compare cut or surplus ranges. Treat the result as an educational planning number, not a medical prescription.
How is TDEE different from BMR?
BMR estimates calories used at complete rest to keep vital organs running. TDEE multiplies that baseline by an activity factor so the estimate covers a full day of work, commuting, and training. If you only eat near BMR while staying active, you create a large deficit relative to TDEE. Use BMR for resting context and TDEE when planning daily intake.
Is this a medical nutrition recommendation?
No. This is an educational estimate based on common formulas such as Mifflin-St Jeor plus activity multipliers. Medical conditions, medications, pregnancy, training load, and individual metabolism can change real calorie needs substantially. If you have a health condition or are under clinical care, discuss calorie targets with a qualified clinician or registered dietitian before making major diet changes.
Which activity level should I choose?
Pick the level that best matches your typical week, not your most active day. Sedentary fits desk work with little exercise; lightly active fits light exercise a few days weekly; extra active fits physical jobs plus regular training. Overestimating activity is a common reason maintenance calories feel too high. When unsure, choose the lower level and adjust after two weeks of weighing and tracking.
How accurate is the Mifflin-St Jeor formula?
Mifflin-St Jeor is widely used in clinical and fitness settings and tends to be more accurate than older BMR equations for many adults, though individual results still vary. Body composition, hormones, and recent dieting history can shift real needs. Recalculate after notable weight change, and use trends in scale weight and energy rather than treating any single day estimate as exact.