You want a starting estimate of the calories that may maintain current body weight before setting a calorie goal.
TDEE Calculator
Estimate total daily energy expenditure from BMR and activity level locally in your browser.
Start here
Choose sex and US customary or metric units, then enter age, height, and weight.
Browser-first
Your body measurements and activity selection are calculated locally in your browser and are not uploaded to a server.
Useful for
Estimate maintenance calories
Measurement units
BMR1,239 kcal
TDEE starts from the BMR estimate.
TDEE1,920 kcal
A rough estimate of daily calories needed to maintain current body weight.
Activity multiplierx 1.55
Regular exercise plus some daily movement.
Activity level is easy to overestimate. If long-term weight change differs from the estimate, adjust using 2 to 4 weeks of records.
Quick answer
Estimate maintenance calories from BMR and activity
Calculate BMR with Mifflin-St Jeor, select the activity level that best matches your routine, and estimate total daily energy expenditure.
Activity multipliers are broad estimates; real maintenance needs should be calibrated with consistent intake and weight records over time.
BMR Calculator: Estimate basal metabolic rate with the Mifflin-St Jeor formula locally in your browser.
About this tool
Estimate total daily energy expenditure from BMR and activity level locally in your browser.
Your body measurements and activity selection are calculated locally in your browser and are not uploaded to a server.
Health information notice
TDEE is an estimate based on formulas and activity multipliers. It is not medical or nutrition advice. If you are pregnant, under 18, managing a medical condition, using medication, or have eating disorder concerns, consult a qualified professional.
How to use it
- Choose sex and US customary or metric units, then enter age, height, and weight.
- Choose the activity level that best matches your normal routine.
- Review BMR, TDEE, the activity multiplier, and the calibration notes.
Common use cases
- Estimate maintenance calories
- Compare activity levels
- Use TDEE before setting a calorie goal
Choosing an Activity Level
TDEE multiplies BMR by an activity factor. Because activity is easy to overestimate, choose the option that matches your normal week rather than your best training week.
| Activity level | Typical pattern | Multiplier |
|---|---|---|
| Sedentary | Desk work and little exercise | 1.2 |
| Light | Light exercise 1-3 days per week | 1.375 |
| Moderate | Regular exercise 3-5 days per week | 1.55 |
| Active | Hard exercise or physical work most days | 1.725 |
| Very active | Very hard training, physical work, or multiple sessions | 1.9 |
Worked TDEE Example
Using the BMR example of about 1,356 kcal per day and the moderate activity multiplier of 1.55 gives an estimated TDEE of about 2,102 kcal per day. Choosing light activity instead would produce about 1,864 kcal, which shows why the activity choice matters.
| Step | Example | Estimate |
|---|---|---|
| Calculate BMR | Female, age 30, 5 ft 5 in, 140 lb | About 1,356 kcal/day |
| Choose activity | Moderate, multiplier 1.55 | Reflect a normal week, not an unusually active week |
| Multiply | 1,356 x 1.55 | About 2,102 kcal/day |
Calibrate the Estimate with Real Records
TDEE is best treated as a hypothesis. If body weight and intake records remain reasonably stable for two to four weeks, the average intake can provide useful real-world context. Short-term scale changes can reflect water and normal variation, so avoid reacting to one day.
| What you observe | Possible interpretation | Practical response |
|---|---|---|
| Weight trend is stable | Intake may be near maintenance | Keep collecting consistent records. |
| Trend differs from the estimate | Activity or formula assumptions may be off | Adjust gradually rather than changing several inputs at once. |
| Rapid or unexplained change | May need more than a calculator | Seek qualified medical or nutrition guidance. |
FAQ
Why can TDEE be inaccurate?
Activity level, muscle mass, sleep, medication, and health status can all change real daily energy needs.
Should I choose a higher activity level?
Only if it matches your actual routine. Many people overestimate activity, so start conservatively.
Are my inputs uploaded?
No. The calculation runs locally in your browser.