Formula
TDEE formula
TDEE = Mifflin-St Jeor BMR x activity multiplierActivity multipliers are planning estimates, so real-world tracking is still important.
TDEE Calculator
Use this TDEE calculator to estimate maintenance calories from BMR and activity level.
Planning estimate
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.
How to use
Steps
- Enter sex, age, height, and weight.
- Choose the closest activity level.
- Review estimated maintenance calories.
- 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
- 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.
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
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.
Benchmarks
How to read the result
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
Formula, inputs, limitations and review record
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.
Review record
Method and sources checked on July 12, 2026. The documented method, source timing, validity conditions, and reliance limits were checked on this date.
Method provenanceEstimate · toolkitshelf.TDEE-mifflin-activity.v1
- Maintained by
- Toolkit Shelf
- Calculation class
- Estimate
- Method version
- toolkitshelf.TDEE-mifflin-activity.v1
- Primary source
- Mifflin et al. resting-energy equation
- Source date
- February 1990
- Source checked
- July 12, 2026
- Intended audience
- Adults comparing general maintenance-calorie scenarios from a Mifflin resting-energy estimate and a broad activity category.
- Valid when
- Use accurate adult measurements and an activity level that represents the usual week. Pregnancy, illness, medications, eating-disorder recovery, body-composition extremes, and changing activity require different guidance.
- Reliance boundary
- This is not measured total energy expenditure, medical nutrition therapy, or a personalized loss or gain prescription; the plus-or-minus 300 calorie scenarios are planning examples.
- Data freshness
- The Mifflin resting-energy equation was checked on July 12, 2026. Activity factors and 300-calorie scenarios are visible Toolkit Shelf heuristics, not part of the source paper.
Cite this page
Toolkit Shelf. TDEE Calculator. 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.
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