TDEE Calculator
Estimate total daily energy expenditure with Mifflin-St Jeor and revised Harris-Benedict equations plus standard activity multipliers.
Last updated: 2026-03-27
TDEE calculator
Enter your values
Compare two established maintenance-calorie estimates instead of relying on a single formula.
Estimated TDEE
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Enter age, sex, weight, height, and activity level to estimate total daily energy expenditure.
Calculation History(0)
Example calculations
Tap an example to prefill the calculator with sample values.
Moderately active male
30 years old, 180 lb, 70 in, moderate activity
A common maintenance-calorie estimate where method comparison is more useful than hyper-precise calorie targets.
Result: Mifflin and revised Harris-Benedict usually land in the same general maintenance zone, but the difference is still worth seeing.
Active female cut baseline
35 years old, 145 lb, 66 in, active
Useful when someone wants a maintenance anchor before deciding how aggressive a cut or surplus should be.
Result: The TDEE estimate gives a maintenance reference point before any goal-specific adjustment is layered on.
Very active athlete
26 years old, 205 lb, 74 in, very active
Higher activity multipliers amplify even small BMR differences between methods, which is why method spread deserves attention.
Result: At high activity levels, the method gap can become large enough to matter for planning and weight-trend interpretation.
How TDEE is estimated
The calculator first estimates basal metabolic rate with two established equations: Mifflin-St Jeor and the revised Harris-Benedict formula. Both use age, sex, weight, and height to predict resting energy expenditure.
Each BMR estimate is then multiplied by a standard activity factor to produce TDEE. Showing both method outputs gives you a realistic maintenance band instead of implying that any one formula is exact for every body and training pattern.
TDEE FAQs
Use the estimate as a maintenance starting point, then calibrate with real weight trend and recovery feedback.
Why show both Mifflin and Harris-Benedict?
Because both are widely used predictive equations for resting energy expenditure and they often land close but not identical. Seeing both keeps the estimate honest and gives you a realistic maintenance range instead of a single overly-certain number.
What does the activity multiplier do?
The activity multiplier scales resting energy expenditure into an estimate of total daily energy expenditure. It is a practical shortcut for folding everyday movement and training load into maintenance-calorie planning.
Is this the same as a calorie target?
Not exactly. TDEE is a maintenance estimate. A calorie target for fat loss, muscle gain, or sport performance usually starts from TDEE and then adjusts up or down based on the goal and real-world weight trend.
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Nutrition disclaimer
This calculator provides a maintenance-calorie estimate for educational planning. It is not a substitute for personalized advice from a physician or registered dietitian.
Energy needs can differ materially based on body composition, illness, medications, hormonal status, and training load. Clinical nutrition care should guide any medically significant diet change.