TDEE Calculator
This TDEE turns the figures for tDEE into a result you can review. Keep the inputs, units and time period consistent.
Your TDEE (maintenance calories)
—
BMR at rest —
Lose ~0.5 kg/week —
Gain ~0.25 kg/week —
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How it works
TDEE = BMR (Mifflin-St Jeor) × activity multiplier (1.2–1.9)How to use the TDEE
Enter the requested values and start with one realistic example. Read the result together with its unit or label, then change one input at a time if you want to compare options.
This is a general estimate and cannot replace advice from a qualified health professional.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure: your resting burn (BMR) scaled up for all activity. It is the maintenance number — eat below it to lose weight, above it to gain.
Which activity level should I pick?
Most people overestimate. Desk job with little exercise is sedentary (1.2); training 3–5 days a week is moderate (1.55); only physically demanding jobs plus daily training reach the top multipliers.
How accurate is a TDEE formula?
Within about ±10% for most adults. Treat it as a starting point: track weight for two weeks and adjust calories by 100–200 if the trend disagrees.