BMR plus activity
Starts with resting calorie needs, then applies an activity multiplier.
Maintenance calorie estimator
Free TDEE Calculator
A TDEE calculator estimates total daily energy expenditure, or the number of calories your body may burn in a day after your activity level is included.
Daily energy estimator
Calculate your TDEE
Enter body stats and activity level to estimate maintenance calories, goal calories, protein range, and hydration baseline.
Activity level
Calorie goal
Maintain weight
Your daily energy target
Based on moderately active activity and the Mifflin-St Jeor BMR formula.
Total daily energy expenditure
2,369
Maintenance range: 2,179-2,559 calories/day
BMR
1,528
Estimated calories at rest
Goal calories
2,369
0 lb/week estimate
Protein range
126-180g
Daily planning range
Water baseline
90 oz
Simple half-bodyweight estimate
How to use the estimate
- Track weight and energy for 2-3 weeks before adjusting.
- Use the maintenance range when daily activity changes.
- For kids, teens, pregnancy, or medical diets, use clinician guidance.
Maintenance range
Shows a practical calorie band because real daily energy burn changes.
Goal starting point
Adds simple loss, maintenance, or lean-gain targets for adults.
TDEE calculator FAQ
What is a TDEE calculator?
A TDEE calculator estimates total daily energy expenditure, which is the number of calories your body may burn in a day after activity is included.
How does this calculator estimate TDEE?
It estimates BMR with the Mifflin-St Jeor equation, then multiplies that number by your selected activity level to estimate daily calorie burn.
Is TDEE the same as maintenance calories?
TDEE is commonly used as a maintenance calorie estimate. If your weight is stable near that intake for several weeks, it is likely close to your real maintenance level.
How often should I adjust my TDEE?
Review the estimate after 2-3 weeks of consistent tracking. Adjust up or down based on weight trend, hunger, performance, sleep, and energy.
Is this TDEE calculator medical advice?
No. It is an educational planning tool for adults. Children, teens, pregnant people, and anyone with a medical condition should use clinician guidance.
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