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TDEE Calculator: Daily Maintenance Calories
Total daily energy expenditure (TDEE) estimates how many calories you use in a typical day, including rest, digestion, everyday movement and exercise. This calculator uses the Mifflin-St Jeor equation for resting energy and one activity factor to estimate your maintenance calories.
Your result
Fill in the form and choose Calculate. Results appear here and never leave your browser.
Estimates are educational. They do not diagnose any condition and do not establish eligibility for any medication. A licensed provider decides what is appropriate for you. Explore programs.
What TDEE measures
TDEE is the total energy your body uses in a day: resting energy (the largest share), the energy cost of digesting food, and physical activity. Eating about this amount keeps weight roughly stable.
How it works
Men: REE = 10 × kg + 6.25 × cm − 5 × age + 5Women: REE = 10 × kg + 6.25 × cm − 5 × age − 161
REE is multiplied once by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active. The factor already includes exercise, so workout calories are not added on top.
Limitations
- Prediction equations are usually within about 10 percent for many adults, more for some individuals.
- Most people overestimate activity. Pick the lower option if unsure.
- Needs change with weight, age, illness, medications and hormones.
- Not a prescription; does not cover pregnancy or breastfeeding.
Sources
- Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990 | PubMed
- Human energy requirements: energy requirements of adults | FAO/WHO/UNU
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005) | National Academies
What is the difference between BMR, REE and TDEE?
BMR and REE describe energy used at rest; TDEE adds digestion and activity on top.
Should I add calories burned during workouts?
No. The activity factor already includes exercise. Adding tracker calories double counts them.
How accurate is this estimate?
For many adults within roughly 10 percent of measured values. Tracking intake and weight for a few weeks is the best check.
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