TDEE and Daily Calorie Calculator
Estimate your total daily energy expenditure (TDEE) and maintenance calories from your BMR and activity level, in metric or imperial units.
Estimate based on published formulas, not medical advice. Talk to a health professional about your situation.
- Maintenance calories (TDEE)
- – kcal/day
- Basal metabolic rate
- – kcal/day
| Activity level | Multiplier | kcal/day |
|---|
How to use the TDEE calculator
- Choose Metric (cm, kg) or Imperial (ft, in, lb).
- Select Male or Female, then enter your Age (years), Height and Weight.
- Pick your Activity level. Each option shows its multiplier, from 1.2 for a sedentary lifestyle to 1.9 for extra active.
- Keep the default BMR equation, Mifflin-St Jeor (1990), or switch to Harris-Benedict revised (1984).
- Read your Maintenance calories (TDEE) in kcal/day (with the kilojoule equivalent) and your Basal metabolic rate. The steps show the full calculation, and the table gives your maintenance calories at every activity level for comparison.
All calculations run in your browser. Clear empties the body fields.
What TDEE means
Total daily energy expenditure (TDEE) is an estimate of the calories you burn in a typical day. It combines three parts: your basal metabolic rate (the energy used at rest), the thermic effect of food (the energy used to digest, around 10 % of intake) and physical activity, which includes both exercise and everyday movement such as walking, standing and housework. When the calories you eat roughly match your TDEE over time, your weight tends to stay stable, which is why TDEE is also called “maintenance calories”.
The formula
TDEE = BMR × activity multiplier
BMR comes from the Mifflin-St Jeor equation (Mifflin et al., American Journal of Clinical Nutrition, 1990) or the Harris-Benedict equation as revised by Roza and Shizgal (American Journal of Clinical Nutrition, 1984). The details and coefficients of both are on the BMR calculator page. The multipliers are the conventional set used with these equations:
| Activity level | Multiplier |
|---|---|
| Sedentary: little or no exercise, desk job | 1.2 |
| Lightly active: light exercise 1–3 days a week | 1.375 |
| Moderately active: moderate exercise 3–5 days a week | 1.55 |
| Very active: hard exercise 6–7 days a week | 1.725 |
| Extra active: very hard exercise, physical job or training twice a day | 1.9 |
Worked example: a 30-year-old man, 180 cm and 80 kg, has a Mifflin-St Jeor BMR of 1,780 kcal/day. If he is moderately active, his estimated TDEE is 1,780 × 1.55 = 2,759 kcal/day.
Choosing the right activity level
Most people overestimate their activity. A desk job with three gym sessions a week is usually “lightly” or “moderately” active, not “very active”. If you hesitate between two levels, start with the lower one. For reference, the FAO/WHO/UNU expert report on human energy requirements (2004) describes lifestyles with a physical activity level (PAL) from about 1.4 for sedentary adults to 2.4 for very vigorous ones; the conventional 1.2 multiplier is therefore a deliberately cautious value.
Limitations and safe use
TDEE is an estimate built on two approximations, the BMR equation and the activity multiplier, so the true figure can easily differ by 10 to 20 %. Muscle mass, genetics, sleep, stress, hormones, medication and health conditions all play a role. The equations were developed for healthy adults and are not suited to pregnancy, breastfeeding, athletes in heavy training, or anyone under 18.
Treat the result as a starting point and adjust it by watching how your weight and energy levels respond over several weeks. This tool deliberately does not suggest weight-loss or weight-gain targets. If you want to change your weight, a doctor or registered dietitian can recommend a gradual, safe approach that fits your health; very low calorie intakes should only be followed under medical supervision.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy used at complete rest. TDEE adds digestion and all physical activity, so it is always higher: from 1.2 to 1.9 times BMR in this tool.
Which activity level should I choose if I walk a lot but do not exercise?
Daily walking counts. If you walk briskly for an hour or more most days, or you are on your feet all day at work, “Lightly active” or “Moderately active” is usually more accurate than “Sedentary”.
Why is my TDEE different on other websites?
Calculators use different BMR equations, different multipliers or add exercise separately. Differences of 100 to 200 kcal are normal and within the uncertainty of any estimate.
How accurate is this estimate?
For most healthy adults the error is typically within 10 to 20 %. Only measurements such as indirect calorimetry or doubly labelled water give a precise value.
Can I use this calculator to plan a diet?
It gives a general reference point, not a meal plan. For a personalized plan, especially with a medical condition, talk to a registered dietitian or your doctor.
Related tools
- BMR Calculator Estimate your basal metabolic rate with the Mifflin-St Jeor and revised Harris-Benedict equations, in metric or imperial units, with every step shown.
- Macro Calculator Split your daily calories into protein, carbohydrates and fat. See grams and calories for each macro, compared with the official reference ranges.
- BMI Calculator Calculate your adult body mass index in metric or imperial units, see the WHO BMI category and the weight range for a BMI of 18.5 to 24.9.