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Free TDEE calculator

TDEE Calculator

Estimate your daily calorie burn, then translate it into maintenance, fat loss, or lean gain targets. Use this as a starting point and adjust from real weekly trends.

Enter Your Details

Consider your whole day: work, walking and exercise. Pick your average week, not your best week.

Help me choose an activity level
  • Mostly sitting: desk work, little walking and little planned exercise.
  • Light activity: mostly seated work with regular walks or light exercise a few days a week.
  • Moderate activity: regular exercise plus daily movement, or a routine with substantial time on your feet.
  • Very active: hard training most days with an active daily routine.
  • Extremely active: demanding physical work combined with hard training.

These are rough descriptions, not measured activity categories. Exercise frequency alone does not determine your level. If unsure, use the comparison below to explore nearby assumptions.

Estimated maintenance calories

0 kcal/day

The daily total estimated to maintain your current weight at your selected activity level.

Estimated resting calories0 kcal/day
Estimated activity allowance0 kcal/day

Activity is already included in your maintenance estimate. Adding walking or workout calories again could double count them. The allowance is the difference between the total and resting estimates, not a measured exercise burn.

Compare activity assumptions

Same details, different activity multipliers. This is a comparison of assumptions, not a confidence range or a set of targets.

Estimated maintenance calories by activity level
Activity levelkcal/day

Your selected level is marked below. Change the activity input and calculate again to select a different assumption.

Maintenance Target0

Start here, then adjust from weekly averages.

Explore optional macro breakdown

Illustrative split for the selected calorie scenario. Percentages describe calories, not food weight.

Protein
0g
Carbs
0g
Fat
0g

Protein uses the larger of 1.8 g/kg or 25% of calories, capped at 35%. Fat uses 27%; carbohydrate fills the remainder. These are planning assumptions, not part of the TDEE equation. Rounded grams may not add up exactly to the selected calories.

Method, scope and sources

For adults aged 18–100 who are not pregnant or breastfeeding. The Mifflin–St Jeor equation estimates resting energy: 10 × kg + 6.25 × cm − 5 × age + 5 (male coefficient) or −161 (female coefficient). The activity multipliers (1.2–1.9), 15% deficit and 10% surplus are illustrative assumptions, not a personalized prescription. Supported height/weight inputs: 91.44–274.32 cm and 25–454 kg; limits do not imply that every combination is clinically appropriate.

Illustrative macros use the larger of 1.8 g protein/kg or 25% of calories, capped at 35% of calories; fat uses 27%, with carbohydrate filling the remainder. Grams are rounded. These planning choices are not part of the Mifflin equation. Individual needs can differ substantially.

Original Mifflin–St Jeor research · NIDDK adult weight-planning scope.

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