Free TDEE Calculator: Total Daily Energy Expenditure & Maintenance Calories
Estimate how many calories you burn every day, then get ready-made targets for losing, maintaining or gaining weight. Uses the Mifflin-St Jeor equation, one of the most validated formulas for healthy adults.
Your details
Results
About this calculator
Your total daily energy expenditure (TDEE) is the number of calories your body uses in 24 hours, including resting metabolism, digestion, daily movement and exercise. It is the baseline for almost every nutrition plan: eat below it to lose weight, around it to maintain, above it to gain.
This calculator first estimates your basal metabolic rate (BMR), the energy needed at complete rest, then multiplies it by an activity factor. The number shown as maintenance calories is your TDEE. It also lists sensible deficit and surplus targets so you do not have to do the sums yourself.
How it works
The calculator uses the Mifflin-St Jeor equation to estimate BMR, then scales it by activity:
BMR (men) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
BMR (women) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE = BMR × activity factor
| Activity level | Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Weight-change targets use the common approximation that about 7,700 kcal equals 1 kg of body weight, so a 550 kcal daily deficit is roughly 0.5 kg per week.
How to read your result
Treat the result as a starting point, not a prescription. Follow it for 2–3 weeks while tracking your weekly average weight, then adjust:
- Weight stable: your TDEE estimate is about right.
- Losing faster than planned: add 100–200 kcal.
- Not losing: check food tracking accuracy first, then reduce intake by 100–200 kcal.
A moderate deficit of 250–500 kcal per day is easier to sustain and preserves more muscle than aggressive cuts. Pair it with adequate protein and resistance training.
Worked example
A 35-year-old woman, 70 kg, 165 cm, exercising 3–5 days a week.
| Maintenance calories (TDEE) | 2,163 kcal/day Calories per day to keep your current weight |
| Basal metabolic rate (BMR) | 1,395 kcal/day Calories your body burns at complete rest |
| Mild weight loss (about 0.25 kg / 0.5 lb per week) | 1,890 kcal/day |
| Weight loss (about 0.5 kg / 1 lb per week) | 1,610 kcal/day |
| Lean gain (about 0.25 kg / 0.5 lb per week) | 2,440 kcal/day |
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body burns at complete rest (breathing, circulation, cell repair). TDEE adds the energy used for digesting food, daily movement and exercise, so it is always higher than BMR.
Are maintenance calories the same as TDEE?
Yes. Maintenance calories is simply another name for TDEE: the intake at which your weight stays stable over time.
How accurate is a TDEE calculator?
Predictive equations are typically within about 10% for most healthy adults, but individuals vary. Use the number as a starting estimate and adjust using your real-world weight trend.
Which activity level should I choose?
Choose based on your average week, not your best week. If you are unsure between two levels, pick the lower one. Over-estimating activity is the most common reason people stall.
Why does another calculator give a different number?
Different tools use different equations (Harris-Benedict, Katch-McArdle, Cunningham) and different activity multipliers. Differences of 100–200 kcal are normal and not meaningful.
How often should I recalculate?
Recalculate after every 4–5 kg of weight change, or when your training volume or daily activity changes significantly.
Limitations and when not to use
Not intended for people under 18, during pregnancy or breastfeeding, or for people with conditions that affect metabolism (such as thyroid disease). Very muscular or very lean individuals may be underestimated by equations that use only weight and height. Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Sources and references
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51:241–247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. J Am Diet Assoc 2005;105:775–789.
Last updated: 2026-10-09