Health calculator
TDEE Calculator - Free Online BMR & Calorie Calculator
Free online TDEE calculator for BMR, maintenance calories, calorie deficit, and weight-loss planning. Use metric or imperial inputs with Mifflin-St Jeor.
FormulaBMR = 10w + 6.25h - 5a + s; TDEE = BMR x activity factor
Formula
TDEE formula
TDEE and maintenance calorie estimates are planning tools. Actual needs can vary with tracking accuracy, body composition, health status, and activity.
BMR = 10w + 6.25h - 5a + s; TDEE = BMR x activity factor
For women, s = -161. For men, s = +5. A BMR of 1,700 kcal/day with a 1.55 activity factor gives TDEE = 2,635 kcal/day.
SourcesThis calculator includes source notes, assumptions, and exclusions so the result is easier to verify before use.
Sources and assumptions
Source notes
This calculator includes source notes, assumptions, and exclusions so the result is easier to verify before use.
- Effective year
- Current rules
- Last verified
- 2026-06-18
TDEE and maintenance calorie estimates are planning tools. Actual needs can vary with tracking accuracy, body composition, health status, and activity.
Official and reference sources
Assumptions
- The Mifflin-St Jeor equation estimates adult resting energy expenditure from age, sex, height, and weight.
- The female equation uses BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.
- The male equation uses BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5.
- Metric inputs are used directly; imperial inputs are converted from pounds to kilograms and inches to centimeters before the formula runs.
- TDEE multiplies the resting estimate by the selected activity factor.
- Activity factors are broad weekly estimates. Step counts and wearable devices can help choose a level, but they are not measured TDEE.
- The result is a starting estimate for maintenance calories, not measured energy expenditure.
Not included
- Pregnancy, lactation, pediatric growth, illness, medication effects, metabolic adaptation, body-composition formula adjustments, wearable calorie estimates, and measured indirect calorimetry.
FAQ8 common questions for this calculator.
FAQs
How does the TDEE Calculator calculate the result?+
For the TDEE Calculator, it uses the TDEE formula: BMR = 10w + 6.25h - 5a + s; TDEE = BMR x activity factor. For women, s = -161. For men, s = +5. A BMR of 1,700 kcal/day with a 1.55 activity factor gives TDEE = 2,635 kcal/day.
What information do I need to use the TDEE Calculator?+
Enter age, sex, height, weight, and unit system, then choose the activity level that best describes a normal week. Read BMR first, then use maintenance, deficit, and surplus calorie targets as starting estimates.
How accurate is the TDEE Calculator?+
The TDEE estimate is a planning range based on age, sex, height, weight, and the selected activity multiplier. Real maintenance calories can differ because of body composition, movement efficiency, food tracking error, sleep, health status, and changes in weekly activity.
What should I check before using the TDEE Calculator result?+
Check age, sex, height, weight, unit system, and activity level before using the result. If two activity levels both seem possible, start with the lower estimate and compare it with weight trend over a few weeks.
What does TDEE mean?+
TDEE means total daily energy expenditure. It estimates the calories your body uses across a full day, including resting metabolism and activity.
How do I calculate TDEE?+
Estimate BMR from age, sex, height, and weight, then multiply that BMR by an activity factor such as 1.2, 1.375, 1.55, 1.725, or 1.9.
Is TDEE the same as maintenance calories?+
TDEE is an estimate of total daily energy expenditure. Many people use it as a starting maintenance calorie target.
Is this TDEE calculator free and online?+
Yes. The calculator runs in the browser, supports metric and imperial inputs, and shows the BMR and maintenance-calorie estimate without requiring an account.
RelatedNearby health calculators for the next step after TDEE Calculator.
Health guide
How to use the TDEE Calculator
Estimate daily maintenance calories from age, sex, height, weight, and activity level. Use the BMR and activity-factor tables to choose inputs deliberately, then read the maintenance, deficit, and surplus targets as planning ranges rather than exact daily promises.
- 1
Enter body details
Add age, sex, height, and weight, then choose metric or imperial units before reading BMR.
- 2
Pick activity level
Select the activity factor that matches a normal week, not your hardest workout day or a temporary low-activity day.
- 3
Use the calorie targets
Treat maintenance, deficit, and surplus calories as starting targets, then adjust after tracking weight trend and energy for a few weeks.
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