TDEE Calculator
Maintenance calorie sketch: BMR × activity factor. Click any i for detail.
Energy
Sex
i
Sex
Mifflin–St Jeor constant. |
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|---|---|
Age (years)
i
Age
Adult estimate. |
|
Weight (lb)
i
Weight
Pounds. |
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Height (in)
i
Height
Inches. |
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Activity
i
Activity
Be honest — most desk jobs land sedentary or light. |
How to use this calculator
- Enter the same body stats as the BMR page.
- Pick the activity band that matches a typical week.
- Read maintenance kcal, plus mild cut and surplus sketches.
Results explained
TDEE multiplies BMR by an activity factor (about 1.2–1.9). It is still a population equation: step counts, job strain, and fidgeting vary. Use the cut and surplus lines as gentle planning bands, then adjust from weekly weight trends rather than expecting a perfect first guess.
Quick reference: activity factors
TDEE ≈ BMR × factor.
| Item | Detail |
|---|---|
| Sedentary | ×1.2 |
| Light | ×1.375 |
| Moderate | ×1.55 |
| Active | ×1.725 |
| Very active | ×1.9 |
Not medical nutrition therapy.
How the estimate is built
TDEE = Mifflin_BMR × activity_factor.
Example scenario
BMR ~1,400 with moderate activity (×1.55) → TDEE ~ 2,170 kcal/day.
FAQ
I walk 10k steps at a desk job — which factor?
Often light or moderate. If weight trends up on “moderate,” drop a band for a week and reassess.
How big should a cut be?
Many coaches start around −250 to −500 kcal from true maintenance. Larger cuts raise adherence and health risks.
Does the gym day need a different TDEE?
You can average the week or bump calories on hard days. This page shows one blended daily figure.
Why is my wearable lower or higher?
Wearables estimate too. Prefer multi-week scale trends over any single device or equation.