TDEE Calculator: Daily Calories & Maintenance
Calculate how many calories you need per day. Enter your sex, age, height, weight and activity level to see your BMR, maintenance calories and how activity changes the estimate.
Updated ·Sources verified
Your TDEE is your basal metabolic rate multiplied by an activity factor — the calories you burn in a typical day, including movement.
For adults aged 18–100.
Maintenance calories (TDEE)
2,759 kcal/day
Basal metabolic rate (BMR): 1,780 kcal/day
Daily calories by goal
| Mild surplus (+250 kcal) | 3,009 kcal/day |
| Larger surplus (+500 kcal) | 3,259 kcal/day |
| Maintain weight | 2,759 kcal/day |
| Mild deficit (−250 kcal) | 2,509 kcal/day |
| Larger deficit (−500 kcal) | 2,259 kcal/day |
How activity changes your estimate
Your selected level is highlighted. Compare nearby levels if your weeks vary.
- Sedentary×1.22,136 kcal/day
- Lightly active×1.3752,448 kcal/day
- Moderately active×1.55Selected2,759 kcal/day
- Very active×1.7253,071 kcal/day
- Extra active×1.93,382 kcal/day
Maintenance calories are the estimated intake that keeps weight steady. The table shows fixed deficit and surplus scenarios without predicting a specific rate of weight change.
How does it work?
Activity factors: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9.
Mifflin–St Jeor formula
- w
- Weight in kilograms.
- h
- Height in centimetres.
- a
- Age in years.
- s
- Sex constant: +5 for men, −161 for women.
A 30-year-old man, 80 kg and 180 cm: BMR = 800 + 1125 − 150 + 5 = 1780 kcal. Moderately active (×1.55) gives a TDEE of about 2759 kcal.
Expert tips
- The equation is validated for adults and is less accurate at the extremes of body size or for athletes with very high muscle mass.
- Choosing an activity band is usually the largest uncertainty; occupation, exercise and everyday movement can vary from week to week.
- It is not intended for pregnancy or breastfeeding.
- It estimates energy needs only; it is not medical or dietary advice.
Method & sources
Total daily energy starts with the Mifflin–St Jeor BMR estimate, then multiplies it by one of five conventional activity bands you choose. The activity level is an assumption, not a personal measurement, so the comparison shows how strongly it changes the result.
Sources
Where this method comes from — use these references to understand the formula, assumptions, and limits.
- A new predictive equation for resting energy expenditure in healthy individuals — Mifflin et al., American Journal of Clinical Nutrition (1990), verified 2026-08-22
- Research behind the Body Weight Planner — National Institute of Diabetes and Digestive and Kidney Diseases, verified 2026-08-26
How we calculate
- BMR uses the widely used Mifflin–St Jeor equation to estimate resting energy in adults.
- This calculator uses conventional activity factors from 1.2 to 1.9; they are selectable bands, not measured personal PAL values.
- Estimates are population averages; individual metabolism varies, so treat the numbers as a starting point.
Limitations
- The equation is validated for adults and is less accurate at the extremes of body size or for athletes with very high muscle mass.
- Choosing an activity band is usually the largest uncertainty; occupation, exercise and everyday movement can vary from week to week.
- It is not intended for pregnancy or breastfeeding.
- It estimates energy needs only; it is not medical or dietary advice.
Rounding
Calories are shown as whole kcal/day. Imperial entries are converted to kilograms and centimetres before the metric Mifflin–St Jeor equation is applied. The goal table shows fixed ±250 and ±500 kcal scenarios; it does not predict a rate of weight change.
What TDEE and maintenance calories mean
Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day. It starts from your basal metabolic rate (BMR) — the energy your body uses at rest — and scales it up by how active you are.
How to use it
- Choose metric or imperial units.
- Select your sex and enter your age, height and weight.
- Pick the activity level that best matches your week.
- Read your BMR, maintenance calories and goal targets below.
The activity levels
- Sedentary (×1.2): little or no exercise.
- Lightly active (×1.375): light exercise 1–3 days a week.
- Moderately active (×1.55): moderate exercise 3–5 days a week.
- Very active (×1.725): hard exercise 6–7 days a week.
- Extra active (×1.9): very hard training or a physical job.
A worked example
A 30-year-old man of 80 kg and 180 cm has a BMR of about 1,780 kcal. Moderately active, his TDEE is roughly 2,759 kcal a day — the calories to maintain his weight.
Using TDEE for a goal
The goal table shows fixed examples 250 or 500 kcal below and above maintenance. These are simple comparison scenarios, not predictions: actual weight response changes over time and varies between people.
FAQ
- What is the difference between BMR and TDEE?
- BMR is the energy you burn at complete rest. TDEE is BMR multiplied by an activity factor, so it includes daily movement and exercise.
- How many calories do I need per day?
- The calculator estimates your maintenance calories from your BMR and selected activity level. Treat the result as a starting point because real needs vary between people and across weeks.
- Which formula does this use?
- It uses the widely used Mifflin–St Jeor equation to estimate BMR for adults, then applies the activity factor you select.
- How accurate is the estimate?
- It is a good population estimate, but individual metabolism varies. Use it as a starting point and adjust based on real-world weight changes over a few weeks.
- How do I pick an activity level?
- Match it to a typical week. If unsure, choose the lower option — people often overestimate how active they are.
- How many calories should I eat to lose weight?
- The table shows fixed examples 250 and 500 kcal below estimated maintenance. They are comparison points rather than a prediction of weight loss, because individual response changes over time.
- Can I share my result?
- Yes. Use Share to copy a link that reopens the calculator with the same details and activity level.
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