The TDEE calculator estimates BMR (Mifflin–St Jeor) and multiplies by activity level for maintenance calories to hold your current weight.
How to use
- Enter sex, age, height (cm), and weight (kg).
- Pick the activity tier that matches an average week.
- Read TDEE and BMR; add adjustments on the calorie calculator or deficits on the calorie deficit calculator.
Example
Male, 30 y, 170 cm, 70 kg, moderate → BMR ~1,600–1,700 kcal/day, TDEE ~2,500 kcal/day (rounded; changes with inputs).
Planning reference—not a prescribed minimum intake.
Frequently asked questions
What is TDEE?
Total daily energy expenditure (TDEE) is roughly what you burn in a day to maintain weight—rest plus lifestyle activity. This page uses Mifflin–St Jeor for BMR, then multiplies by your activity factor.
How do I pick activity level?
Pick the level that matches an average week, not your best week. Five tiers map to standard factors—don’t bump up just because of occasional gym sessions if daily life is mostly sedentary.
TDEE vs calorie calculator?
The calorie calculator also estimates maintenance and adds a daily adjustment for gain/loss targets. This page focuses on maintenance TDEE vs BMR—use the calorie deficit calculator for deficit planning.
How far above BMR is TDEE?
TDEE = BMR × activity factor—about ×1.2 for sedentary up to ×1.9 for very active. Preview tiers without full inputs on the BMR calculator.
Recalculate after weight change?
Re-enter after a meaningful weight shift (e.g. ±5 kg) or a sustained change in job activity. Maintenance calories move with weight and age.
Is TDEE what I should eat?
TDEE is a break-even reference. Loss plans eat below it (with guidance); gain plans eat above. This page does not set medical minimums.
Can I save my profile?
Yes. Copy link below the form keeps your current inputs so you can share the scenario or save it for later.