TDEE and Maintenance Calorie Calculator

Your TDEE and Maintenance Calories

Maintenance calories estimate the energy you may use across an average full day. Predicted resting energy is the starting component before the selected activity factor is applied.

Use the estimate as an initial intake reference, then compare two to three weeks of consistent intake and morning bodyweight records. Save the inputs and date so you can see what changed next time.

Enter Your Measurements and Daily Activity

Enter current bodyweight, standing height and age, then choose the male or female formula used by the published equation. Choose Seated, Active, Very active or a custom factor based on your usual full day.

The activity factor includes work, daily movement and exercise. Do not add workout calories again if your selected factor already represents those sessions.

Weight unit

Choose the unit you use for your bodyweight.

Bodyweight

Enter your current bodyweight in the unit selected above.

Height unit

Choose the unit used for your standing height.

Height

Enter your standing height without shoes.

Age

Enter your age in years. This method was developed for adults aged 19–78.

Sex used by the calorie equation

Choose the male or female equation required by the published resting-calorie method.

Daily activity estimate

Choose a multiplier from 1.40 to 2.40 for your overall activity, including work and exercise. Compare scenarios if you are unsure.

Compare Daily Activity Scenarios

The chart changes only the activity factor while keeping your measurements fixed. It shows how much this assumption can move the maintenance estimate.

The table provides every scenario value in kcal/day and keeps the selected factor identifiable without relying on color.

How Resting Calories Become TDEE

The Mifflin equation predicts resting energy from bodyweight, height, age and the required sex-specific constant. Maintenance calories equal that resting estimate multiplied by your chosen activity factor.

The calculator labels this as TDEE for familiar search language, but the resting value is predicted resting energy rather than a laboratory measurement of BMR.

A TDEE Calculation Example

Choose Use example to try these inputs, then enter your own values.

Changing measurement units preserves calorie results in kcal/day.

How to Check the Estimate in Real Life

The source equation was developed in healthy adults aged 19–78, and the activity factor is a broad scenario. Water changes, food tracking error and normal weight fluctuation can hide the difference between estimated and observed maintenance over a few days.

Sources are listed here so you can review the method without leaving the calculator before using it.

• Guide for the Use of the International System of Units (SI) — NIST (2008).
• A new predictive equation for resting energy expenditure in healthy individuals — Mifflin,StJeor,Hill,Scott,Daugherty andKoh (1990).
• Human energy requirements: energy requirements of adults — FAO/WHO/UNU (2004).

Related Calorie and Body Tools

Use these tools for the next related question. Each link keeps its own exercise, machine or calorie method instead of treating different results as interchangeable.

• Weightlifting Calories Burned Calculator

  Estimate a lifting session separately and avoid adding it twice to maintenance.

• Body Fat Calculator

  Estimate body fat through the named waist method, independently of daily calorie arithmetic.

• FFMI Calculator

  Track FFMI and fat-free mass while retaining measurement uncertainty.

• One Rep Max and Rep Max Calculator

  Record completed lifting performance alongside changes in your routine.

• RPE Calculator

  Keep a training-effort note separately from the daily activity-factor choice.