TDEE calculator.
Estimate daily maintenance, set a calorie target and explore your macros.
Daily maintenance
An estimate of the energy you use in a typical day.
Tap the ring to explore your energy
Energy breakdown & inputs
Estimated energy for basic functions such as breathing, circulation and temperature regulation.
Calculated from: 65.0 kg · 168 cm · 30 years
Set your direction
Use maintenance as a starting point and watch your longer-term trend and how you feel.
Your macro split
grams / dayTap a nutrient to understand the estimate
Estimated as body weight × 1.6 grams for everyday planning.
Protein is based on body weight; fat uses 28% of calories. Carbohydrates fill the remainder. Adjust to your preferences.
Compare the equations
Add body fat to compare
Add body fat to compare
Different equations use different populations and assumptions. More equations do not make an estimate more accurate.
How to calculate your maintenance calories
TDEE is total daily energy expenditure. Maintenance calories describe intake that roughly balances that expenditure over time. We estimate resting energy, then multiply it by one of five activity factors: 1.2, 1.375, 1.55, 1.725 or 1.9. The factor already allows for everyday movement and training; adding an entire workout again can double-count it.
Example: female coefficient, age 30, 65 kg, 168 cm → Mifflin 1,389 × light activity 1.375 ≈ 1,910 kcal/day
Automatic mode uses Mifflin without body fat and Katch when body fat is supplied. You can also choose an equation yourself. Compare the formula inputs, then choose activity from your usual week. No equation measures your personal expenditure.
Turn an estimate into a useful next step
For a loss goal, compare adjustments in the calorie deficit calculator. To check maintenance against your records, use the weight and calorie journal for a complete 21-day window. The result is a starting hypothesis, not a promised weight-loss date. These tools suit generally healthy adults and do not cover pregnancy, breastfeeding or clinical nutrition care.
Methods & references
- Our equations, planning rules and scope
- Mifflin et al. (1990), resting energy expenditure
- NIDDK Body Weight Planner: dynamic weight modelling
An informational tool; no medical review is claimed. Activity factors and caution thresholds are product planning conventions. Citations do not imply endorsement.
Use the estimate as a starting point.
Track weight and intake under consistent conditions for a few weeks. Adjust the estimate to match your longer-term trend.
Keep your plan connected.
Use the same details across your nutrition tools.
Calorie deficit
Plan a percentage-based calorie deficit.
Explore toolProtein calculator
Estimate daily protein and per-meal amounts.
Explore toolBMR calculator
Understand your resting energy.
Explore toolBMI calculator
Calculate adult BMI and reference ranges.
Explore toolProgress journal
Track body weight and calorie intake.
Explore toolFind your baseline
Enter your details and choose the activity level that looks like an ordinary week.
Choose a direction
Maintain, lose, or gain. Use a manageable change rather than chasing the lowest number.
Check the bigger picture
Track consistent observations over a few weeks. Adjust as your needs change.
How the calculator works
Equations, assumptions and limitations.
What is TDEE?
Total daily energy expenditure is the energy your body uses over a whole day, including resting functions, movement and food digestion. This calculator approximates it by multiplying a resting-energy estimate by an activity factor.
How do I choose an activity level?
Think about your usual week, including your job, walking and exercise. If you sit most of the day, a few workouts do not automatically make you very active. If unsure, compare a lower and higher activity estimate, then observe your trend.
How accurate is my result?
This is a starting estimate, not a measurement. Equations, activity selection and body-fat estimates all introduce uncertainty. Consistent observations over several weeks are more useful than treating the result as an exact requirement.
Why does body fat change the formula?
Automatic mode uses Mifflin–St Jeor without body fat. If you supply body fat, it uses Katch–McArdle, which estimates resting needs from fat-free mass. An unreliable body-fat value can make the estimate less useful.
Do I need to eat my BMR?
BMR and resting-energy estimates describe energy used at rest. They are not daily food targets. Your total needs include daily movement and other energy expenditure.
Where is my information stored?
Calculations run in your browser. This tab temporarily keeps your working details when switching tools or languages; closing it clears them. Remember my details saves a persistent profile only if you choose it. Journal entries stay in local browser storage. Sharing puts your chosen inputs into the link, where anyone with it can read them.