TDEE Calculator
Total Daily Energy Expenditure using the Mifflin-St Jeor equation.
TDEE (maintenance calories)
2693 kcal/day
- BMR1737 kcal/day
- Activity factor×1.55
Total daily energy expenditure ≈ BMR × activity factor. Default BMR is Mifflin–St Jeor; Harris–Benedict is the older option on the page. This is maintenance calories, not a meal plan.
Formula
Mifflin–St Jeor: men BMR = 10w + 6.25h − 5a + 5; women BMR = 10w + 6.25h − 5a − 161 (w in kg, h in cm, a in years). TDEE = BMR × activity.
How to calculate
- Enter sex, age, height, weight.
- Pick an activity factor that matches weekly movement, not an aspiration.
- TDEE is the estimate that holds weight steady. A deficit or surplus starts from this number.
Example
A 30-year-old, 70 kg, 170 cm, moderately active adult often lands near 2,400–2,600 kcal/day.
Common mistake
Activity factors are coarse. Wearable “calories burned” and this TDEE will not match. Recalculate after large weight change.
FAQ
What are maintenance calories?
TDEE is the estimated intake that holds weight steady. Eat less for a deficit, more to gain.
Do you use Harris-Benedict?
Mifflin–St Jeor is the usual default. Harris–Benedict is offered as an older alternative on the page.