BMR
1699 kcal/day
TDEE
2633 kcal/day
Activity factor
1.550
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
Use this estimate as body-metric context, then compare nearby fitness tools when one number needs more perspective.
Explore the Body & Fitness group for nearby calculators, examples, and guide links.
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 the estimate is calculated
A short explanation of how the body or training inputs are turned into an estimate.
- 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 and interpretation limits
These are the formulas, assumptions, and screening limits used by this body or fitness 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).
Where this estimate can help
Use these scenarios to decide whether the output is useful for tracking, planning, or a basic screen.
- 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 enter body metrics
- 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.
Body-metric mistakes to avoid
Confusing results usually come from measurement errors, formula assumptions, or over-interpreting a single number.
- 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.
Interpretation tips
- 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 body and fitness terms used on this page.
TDEE
Total Daily Energy Expenditure: estimated daily calories burned including activity.
Activity factor
A multiplier applied to BMR to estimate total daily burn.
Body-metric 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
Body and fitness guides
Related explainers that add context around formulas, trends, and interpretation limits.
Free Macro Calculator for Cutting, Maintenance, and Bulking
Set calorie targets and macro split ranges for fat loss, maintenance, or muscle gain without guesswork.
Understanding the Impact of BMI on Cancer Risk: What the Latest Research Shows
A practical guide to how BMI relates to cancer risk, why weight matters biologically, and how to use that information without treating BMI as a verdict.
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.
Body-metric references and update notes
Last updated: March 18, 2026
Reviewed by Calculator Suite Pro Editorial Team.
Use the output for general context; clinical or high-stakes decisions need professional confirmation.
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