Checks Out
All calculators
Health & WellbeingLive

TDEE Calculator

Total Daily Energy Expenditure — your maintenance calories including activity.

Short answer

TDEE = BMR × activity multiplier. Eat at TDEE to maintain weight, ~500 below to lose ~0.5 kg/week, ~300 above to gain lean mass slowly.

About you

Sex

Fill in the fields above to see your result instantly.

Calculation method, coverage and version

Inputs used
Sex, Age, Weight (kg), Height (cm), Activity level.
Calculation approach
The calculator applies the rules and assumptions described in “How it works” to the values you enter. Rounding can cause small differences from an official or provider calculation.
Coverage
Health & Wellbeing. UK nations, tax treatment, local rules and provider criteria can differ; check the official sources shown below before acting.
Content version
No page-specific review date is currently published. Treat the result as indicative and verify current rules independently.
Not included unless explicitly requested: personal circumstances not entered, provider discretion, future rule changes, professional fees and case-specific exceptions. Read the full calculator methodology.

How it works

Mifflin-St Jeor BMR multiplied by an activity factor (1.2 to 1.9). Activity factors come from the FAO/WHO 2001 report.

Worked example

30y male, 75 kg, 175 cm, moderate (1.55): 1,699 × 1.55 = ~2,633 kcal/day TDEE.

Who should use this

  • •Anyone planning a cut, bulk or maintenance diet
  • •Athletes scheduling fuelling

Common mistakes

  • ×Overestimating activity level — most people are 'light' not 'moderate'
  • ×Not adjusting after 2 weeks if weight isn't moving as expected

Frequently asked questions

Why does my actual maintenance differ?▾

Activity factor is rough. Track for 14 days and use real data.

Related calculators

BMR Calculator →Calorie Calculator →Macro Calculator →Weight Loss Calculator →