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TDEE Calculator

Use this TDEE calculator to estimate maintenance calories from BMR and activity level.

Last reviewed June 6, 2026Source note includedPlanning estimateNo expert review claimed

Live calculator

TDEE calculator

Estimated TDEE2,008 calories/day

BMR multiplied by the selected activity factor.

Moderate loss target1,708 calories/day

A simple planning target using 300 calories below estimated TDEE.

Moderate gain target2,308 calories/day

A simple planning target using 300 calories above estimated TDEE.

Use this as a planning estimate, not medical advice. Medical conditions, medication, pregnancy, eating disorder history, or disease-specific nutrition needs should be handled with a qualified professional.

Quick answer

TDEE Calculator: what it calculates

TDEE Calculator calculates estimated TDEE from sex, age, weight, height, and activity level. The visible formula is TDEE = Mifflin-St Jeor BMR x activity multiplier.

ResultEstimated TDEE
InputsSex, Age, Weight, Height, Activity level
FormulaTDEE formula

Formula

TDEE formula

TDEE = Mifflin-St Jeor BMR x activity multiplier

Activity multipliers are planning estimates, so real-world tracking is still important.

How to use

Steps

  1. Enter sex, age, height, and weight.
  2. Choose the closest activity level.
  3. Review estimated maintenance calories.
  4. Use the loss and gain targets as moderate planning examples.

Example

Sample calculation

Profile35-year-old female
ActivityLight activity
Estimated TDEEAbout 2,000 calories/day

Calculator use

Best for

  • Use this TDEE calculator to estimate maintenance calories from BMR and activity level.
  • Estimating body, hydration, protein, calorie, macro, or fitness planning numbers with assumptions visible.
  • Comparing rough scenarios before tracking trends or discussing the result with a qualified professional.
  • Keeping formula inputs visible so the number can be checked later instead of treated as a diagnosis.

Before relying on it

Check first

  • Treating a screening or planning estimate as medical, nutrition, eating-disorder, pregnancy, or disease-specific advice.
  • Ignoring age, sex, medication, body composition, training status, medical history, heat, illness, or measurement method.
  • Changing diet, hydration, or training aggressively from one calculator result without appropriate context.

Details

What to know before using the result

These notes make the assumptions explicit, especially where the same search query can mean slightly different things.

Activity selectionLargest assumption

Changing activity level can move the result by hundreds of calories per day.

Planning targetMaintenance estimate

TDEE is a starting point. Weight trend, hunger, performance, and health feedback should guide adjustments.

Medical contextNot clinical nutrition

Pregnancy, eating disorders, diabetes, kidney disease, medications, and other health situations need qualified guidance.

Source notes

References used for this calculator

PubMedIndexes the Mifflin-St Jeor resting energy expenditure equation used for the BMR portion.NIDDKProvides the NIH Body Weight Planner for estimating calorie needs and how physical activity affects weight goals.

Benchmarks

How to read the result

The calculator is a decision aid, not a fixed rule. Use the output to compare scenarios and document your assumptions. Benchmark ranges are broad planning heuristics unless this page names a specific source for the range.

1.2x: Sedentary.

Low daily movement and little structured exercise.

1.55x: Moderate.

Moderate exercise or active daily routine.

1.9x: Extra active.

Hard training, physical job, or very high movement.

Calculator accuracy

Methodology and assumptions

The formula, inputs, example, and limitations are shown so the result is checkable, not just a number in a box.

Formula

TDEE = Mifflin-St Jeor BMR x activity multiplier

Inputs used

Sex, Age, Weight, Height, Activity level

Limitations

Health results are screening or planning estimates. Age, body composition, medication, medical history, pregnancy, and professional guidance can change the right interpretation.

Last reviewed

June 6, 2026

Cite this page

Toolkit Shelf. TDEE Calculator. Last reviewed June 6, 2026. https://toolkitshelf.com/tools/tdee-calculator

FAQ

Common questions

What does TDEE mean?

TDEE means total daily energy expenditure, an estimate of calories burned per day including activity.

How is TDEE calculated?

This calculator estimates BMR with the Mifflin-St Jeor equation, then multiplies by an activity factor.

Are TDEE calculators exact?

No. They are starting estimates. Adjust from real-world weight, appetite, training, and health feedback.

When should I ask a clinician?

Ask a clinician or qualified nutrition professional when pregnancy, medication, medical history, eating disorder risk, symptoms, or disease-specific guidance matters.

Why can health formulas be misleading?

Health formulas simplify age, sex, body composition, training status, measurement method, pregnancy, and medical context into a planning estimate.

Is this medical advice?

No. Health calculators are screening or planning tools and do not diagnose, treat, or replace professional medical or nutrition guidance.