Body & Fitness

TDEE Calculator

Estimate daily calorie needs (TDEE) based on BMR and activity level.

By Calculator Suite Pro Editorial Team | Last updated March 18, 2026

Browse more tools in All Tools.

SexWeight (kg)Height (cm)Age (years)Activity level

BMR

1699 kcal/day

TDEE

2633 kcal/day

Activity factor

1.550

Direct answer

TDEE Calculator gives an instant result from your inputs. TDEE (Total Daily Energy Expenditure) estimates how many calories you burn in a day including activity. It is often called maintenance calories because it represents the intake needed to maintain your current weight (on average). Formula snapshot: Step 1: Estimate BMR using Mifflin-St Jeor (resting kcal/day). Example: BMR estimate x 1.2 activity -> Maintenance calories shown.

About this calculator

TDEE (Total Daily Energy Expenditure) estimates how many calories you burn in a day including activity. It is often called maintenance calories because it represents the intake needed to maintain your current weight (on average).

This calculator estimates TDEE by first computing BMR (resting calories) and then applying an activity multiplier based on your daily movement and exercise.

Use TDEE as a starting point for nutrition planning. For weight loss, aim below maintenance; for weight gain, aim above maintenance.

How it works

A quick explanation of the logic behind the results, so you can trust what you see.

Step 1: Estimate BMR using Mifflin-St Jeor (resting kcal/day).
Step 2: Multiply BMR by an activity factor (for example, 1.2 sedentary, 1.55 moderate).
The result is TDEE: an estimate of total calories burned per day on average.
Because real life varies, TDEE works best as a starting point you adjust using weekly progress.

Formula used

These are the core formulas and logic rules used by this calculator.

Step 1: Estimate BMR using Mifflin-St Jeor (resting kcal/day).
Step 2: Multiply BMR by an activity factor (for example, 1.2 sedentary, 1.55 moderate).

Common use cases

Below are common real-world scenarios where this calculator is useful.

Finding maintenance calories
Planning a calorie deficit for fat loss
Planning a calorie surplus for muscle gain
Comparing activity levels and energy needs
Setting calorie targets for meal planning
Understanding why weight plateaus happen
Coaching and fitness program planning
Estimating daily energy needs for routines

How to use

Select sex.
Enter weight (kg), height (cm), and age (years).
Choose an activity level that matches your average week.
Calculate to see estimated TDEE (kcal/day).
Use Macro Calculator if you want grams of protein/carbs/fat targets from calories.

Common mistakes to avoid

These are the issues that most often cause confusing results.

Overestimating activity level (most common error).
Expecting the estimate to be exact for everyone.
Using a single day of activity as the baseline (use weekly average).
Ignoring that steps, job activity, and lifestyle also count as activity.
Not adjusting the estimate after 2-3 weeks of real results.

Tips and notes

Pick the most honest activity level. If unsure, start lower and adjust.
Track body weight trends weekly, not daily fluctuations.
If weight is stable for 2-3 weeks, you are close to maintenance.
Pair TDEE with Macro Calculator to build a realistic nutrition plan.
Sleep, stress, and consistency affect results more than tiny calorie changes.

Glossary

Quick definitions for common terms used in this calculator.

TDEE

Total Daily Energy Expenditure: estimated daily calories burned including activity.

Activity factor

A multiplier applied to BMR to estimate total daily burn.

Examples

Sedentary office work

Input: BMR estimate x 1.2 activity

Output: Maintenance calories shown

Moderate training

Input: BMR estimate x 1.55 activity

Output: Higher maintenance calories shown

Compare activity

Input: Same person at light vs very active

Output: TDEE difference shown clearly

FAQ

What is TDEE?

Total Daily Energy Expenditure: an estimate of calories burned in a day including activity.

How do I choose activity level?

Use your average week. If you mostly sit and only walk lightly, choose sedentary/light. If you train regularly and move a lot, choose moderate/very active.

Why is my real maintenance different?

Formulas estimate averages. Genetics, body composition, NEAT, and real activity can differ. Adjust based on real results.

Should I eat exactly my TDEE every day?

Not necessarily. Daily intake can vary, but weekly average matters most.

Can I use TDEE for athletes?

It can be a starting point, but athletes may need more detailed tracking and adjustments.

Is TDEE the same as calories burned in workouts?

No. TDEE includes resting burn plus all activity, not just workouts.

Is this calculator free to use?

Yes. This calculator is free to use without signup.

Can I use this calculator on mobile?

Yes. The calculator is mobile-friendly and works on desktop as well.

Last updated and references

Last updated: March 18, 2026

Reviewed by Calculator Suite Pro Editorial Team.

For sensitive health and finance topics, review official sources in addition to calculator outputs.

Related calculators

Explore related tools to solve similar problems without leaving the site.

On this page