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Calculate your Total Daily Energy Expenditure (TDEE) based on the Mifflin-St Jeor equation to get scientific calorie recommendations for fat loss and muscle gain.
Calories burned based on activity level (Total Daily Energy Expenditure)
Estimates resting energy and daily expenditure for adults aged 19–78 using Mifflin–St Jeor and a selected activity factor. Activity factors are rough assumptions, not measured metabolism or a personal diet prescription; no weight-loss outcome is guaranteed.
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day after considering exercise. It is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying that value by an activity factor. TDEE represents the number of calories you need to consume to maintain your current weight.
Activity factors are used to convert BMR to TDEE. Sedentary (1.2) applies to office workers; Lightly Active (1.375) applies to those who exercise lightly 1-3 days a week; Moderately Active (1.55) applies to those who exercise moderately 3-5 days a week; Active (1.725) applies to those who exercise intensely every day; Very Active (1.9) applies to professional athletes or those engaged in physical labor.
Overview
Understand what the tool solves, how it works, and the boundaries of its data.
Total daily energy expenditure (TDEE) is an estimate of the energy used across a day. This calculator first estimates resting energy with the Mifflin–St Jeor equation, then multiplies that estimate by a selected activity factor. The result is shown as kilocalories per day (kcal/day), often called Calories in US food labeling. The original equation was developed from measurements in healthy adults ages 19 to 78; it is a population-based prediction, not a measurement of your personal metabolism. The original study record describes its derivation.
Male option: resting estimate = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
Female option: resting estimate = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
Estimated TDEE = resting estimate × activity factor
The gender choice selects one of these two equation constants. It is a formula input, not a full account of an individual's physiology.
Guide
Follow the workflow and verify inputs and outputs with practical examples.
Enter age in years, height, weight, the calculator's male or female formula option, and one activity level. Metric accepts centimeters and kilograms; US customary accepts inches and pounds. The calculator converts customary measurements to centimeters and kilograms before applying the equation. All three numeric inputs must be positive.
| Activity selection | Factor | On-page description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly active | 1.375 | Exercise 1–3 days per week |
| Moderately active | 1.55 | Exercise 3–5 days per week |
| Active | 1.725 | Exercise 6–7 days per week |
| Very active | 1.9 | High-intensity exercise and physical labor |
These are the calculator's preset bands. Choose for your usual overall routine rather than treating the labels as a direct measurement of movement.
Use current age, height and weight, with the units shown beside the fields.
Pick the activity description that best fits your typical week.
The page rounds TDEE to a whole kcal/day and shows maintenance plus values 500 kcal below and above it. Reset clears the entered measurements and result; switching unit systems also clears them.
Use cases
See how the tool fits into real work and everyday tasks.
If you want a rough maintenance reference for a tracking routine, calculate with consistent units and treat the result as a comparison point for your own records, not a prescribed daily target.
If your work and exercise schedule varies, calculate with the two most plausible activity bands to see how much that choice changes the estimate. The spread reflects different assumptions, not a measured calorie burn.
For a 30-year-old man, 175 cm tall and 70 kg, the equation gives 10 × 70 + 6.25 × 175 − 5 × 30 + 5 = 1,648.75 kcal/day at rest. With the moderately active factor of 1.55, the estimate is 2,555.56, displayed as 2,556 kcal/day. The goal panel then shows 2,556 for maintenance, 2,056 after subtracting 500, and 3,056 after adding 500. These are arithmetic references; the fixed offsets do not predict a specific weekly weight change.
Q&A
Find concise answers to common questions and confusing cases.
They may use different resting-energy equations, activity factors, unit conversions or rounding. Compare the same age, measurements, equation option and activity assumption before interpreting a difference.
No separate resting-energy number is displayed. It is an intermediate estimate used to calculate TDEE; the result panel shows TDEE and the three calorie references.
Switching between metric and US customary units clears the measurements and current result. Re-enter height and weight using the units now shown, then calculate again.
Notes
Review scope, result limitations, and important precautions before use.
The equation and activity multiplier estimate energy expenditure from a few inputs. Actual needs vary with individual physiology, health, daily movement and measurement accuracy, so a whole-number result should not be mistaken for precision. The activity factors are broad preset assumptions, and the ±500 kcal references are simple offsets rather than individualized weight-loss or weight-gain plans.
The original equation study involved healthy adults ages 19–78. NIDDK's calorie-planning resource is likewise intended for adults and excludes people under 18 and those who are pregnant or breastfeeding; see its scope note. People outside those groups, managing a medical condition, or needing tailored nutrition guidance should consult a qualified health professional before using calorie estimates to set an intake target.
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