TDEE Calculator
Estimate your total daily energy expenditure from BMR and activity level.
Personal Details
Enter height, weight, age, sex, and optional body fat to estimate BMR before activity is applied.
Activity Inputs
Choose the activity level that best matches your usual week. The calculator multiplies BMR by this factor.
If known, this switches BMR to the Katch-McArdle estimate.
Need an estimate first? Use the Body Fat Calculator .
Your TDEE Estimate
Maintenance calories from BMR multiplied by selected activity.
Maintenance Calories by Activity
Compare TDEE estimates across common activity multipliers.
Macronutrient Breakdown
General 25% protein, 50% carbohydrate, and 25% fat split.
Maintenance Starting Point
Use TDEE as a starting maintenance estimate. Track body weight and energy for two to three weeks, then adjust if real-world results differ.
How The TDEE Calculator Works
The page isolates the maintenance-calorie search intent from the broader daily calorie calculator.
1. Estimate BMR
The calculator uses Mifflin-St Jeor by default. If body fat percentage is entered, it uses Katch-McArdle to estimate resting needs from lean body mass.
2. Apply Activity
BMR is multiplied by the selected activity factor, from 1.2 for sedentary days to 1.9 for very hard training or physical work.
3. Validate With Trends
Treat the result as a starting point. Compare it with body-weight trends, training output, hunger, and energy over several weeks.
Choosing The Right Activity Level
Most TDEE errors come from overestimating activity. Use the closest normal-week match.
Use sedentary or light if movement is low
Desk work plus occasional walks often fits sedentary or light. A few intense workouts do not always offset low daily steps.
Use moderate or higher for consistent activity
Moderate and very active levels fit people with regular training, active jobs, or consistently high daily movement.
TDEE Calculator FAQ
Common questions about maintenance calories and activity multipliers.
Is TDEE the same as maintenance calories?
Yes. TDEE is the estimated number of calories you burn in a full day, so it is commonly used as a maintenance calorie estimate.
Which activity level should I choose?
Choose the level that best matches your normal week, not your hardest day. If unsure, start one level lower and compare the estimate with real weight trends.
How accurate is a TDEE calculator?
TDEE is an estimate. BMR formulas and activity multipliers are useful starting points, but sleep, training, body composition, and daily movement can shift real needs.