TDEE Calculator
Turn a resting calorie estimate into daily maintenance calories.
Estimate maintenance calories from BMR plus movement
Total daily energy expenditure, or TDEE, starts with resting calories and adds an activity multiplier. This calculator first estimates BMR from height, weight, age, and sex, then applies the selected factor: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for very active, or 1.9 for hard training.
For example, a 1,760 calorie BMR with a moderate 1.55 factor becomes about 2,728 calories per day. That number is an estimated maintenance target before choosing a surplus, deficit, or monitoring adjustment.
Treat the output as a starting point
TDEE is most useful when you compare it with real results over two to four weeks. If body weight trends up, true maintenance is lower than the estimate; if it trends down, maintenance is higher. The calculator keeps the math visible and local, but it cannot observe food tracking accuracy or day-to-day movement. The factor labels make the assumption visible, which is the part users usually need to revisit first.
Frequently Asked Questions
How is TDEE calculated?
The tool estimates BMR with Mifflin St Jeor, then multiplies it by the selected activity factor from sedentary through hard training.
Which activity factor should I pick?
Choose the lowest honest level that describes an average week. Overestimating activity is the most common reason maintenance calories look too high.
Is TDEE exact?
No. It is a planning estimate. Food tracking error, body composition, training load, and daily movement can shift real maintenance needs.
Does this send my information anywhere?
No. The estimate is calculated locally in your browser.
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