TDEE Calculator
Your maintenance calories from the Mifflin-St Jeor equation and a standard activity factor, the guideline deficit rows, and your number at every activity level so you can see what moving more is worth.
Maintenance (TDEE)
—
| Plan | kcal / day |
|---|
| Activity level | TDEE |
|---|
Activity factors
| Factor | Means |
|---|---|
| × 1.2 | Sedentary · desk, little exercise |
| × 1.375 | Light · 1–3 sessions a week |
| × 1.55 | Moderate · 3–5 sessions a week |
| × 1.725 | Very active · 6–7 sessions a week |
| × 1.9 | Extra active · hard daily training or a physical job |
Most people overrate their activity. If unsure, pick one level lower and adjust from your scale.
Common questions
What is TDEE?
Total daily energy expenditure: the calories you burn in a day. It is estimated as resting energy (BMR) times an activity factor. Eating at your TDEE holds weight roughly steady.
Which BMR formula does this use?
Mifflin-St Jeor (1990): 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. It is the same engine as our GLP-1 calorie calculator. Expect about ±10% error for any one person.
How big a deficit should I use to lose weight?
The 2013 AHA/ACC/TOS obesity guideline uses a 500–750 kcal/day deficit, and starts reduced-calorie diets at 1,200–1,500 kcal/day for women and 1,500–1,800 kcal/day for men. Rows below those floors are flagged.
Why does my number differ from my fitness tracker?
Trackers estimate activity from motion and heart rate; this estimates from body size and a chosen activity level. Both are estimates. Track your weight for 2–3 weeks at a fixed intake and adjust.
How it's computed
BMR (Mifflin-St Jeor) = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women). TDEE = BMR × the activity factor (1.2, 1.375, 1.55, 1.725 or 1.9 — the conventional multipliers). Deficit rows subtract 500 and 750 kcal and are flagged under 1,200 (women) or 1,500 (men) kcal, the 2013 AHA/ACC/TOS starting floors. Results are rounded to 10 kcal. Not for pregnancy, under-18s, or medical nutrition therapy.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. pubmed.ncbi.nlm.nih.gov
- Jensen MD, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults. Circulation. 2014;129(25 Suppl 2):S102-38. pubmed.ncbi.nlm.nih.gov
Same engine, GLP-1 version: GLP-1 calorie calculator · BMI · body fat % · protein intake