Calculate your daily maintenance calories using your age, height, weight, and activity level.
Last updated: March 2026
The Formula
TDEE = BMR × Activity Multiplier
BMR (Basal Metabolic Rate) × your activity level = daily maintenance calories
Activity Multipliers
Sedentary ×1.20•Light ×1.38•Moderate ×1.55•Active ×1.73•Very active ×1.90
This calculator provides general estimates of calorie needs using the Mifflin-St Jeor equation and is for informational purposes only. It is not medical advice, diagnosis, or treatment. Your actual TDEE may vary significantly based on body composition, hormones, metabolism, medications, pregnancy, and other individual factors. Always consult a qualified physician, registered dietitian, or healthcare professional before making significant dietary or exercise changes.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day through all activities: basal metabolism, digestion, movement, and exercise.
For example: A 75kg, 175cm, 30-year-old male with moderate activity level might have a TDEE of ~2,400 calories, meaning they maintain weight by consuming 2,400 calories daily.
This calculator uses the widely-accepted Mifflin-St Jeor equation to estimate BMR, then multiplies by your activity level:
Example: BMR of 1800 × 1.55 (moderate activity) = 2,790 calories TDEE
Many trackers report only active calories. True TDEE includes basal metabolism, digestion, and all daily movement. Your actual expenditure is higher than "calories burned during exercise" alone.
Yes. Muscle mass, body composition, hormones, age, genetics, and metabolic adaptation all affect TDEE. The formula provides an estimate; individual variation is normal.
Use it as a starting point. Track weight and intake for 10-14 days. If weight changes unexpectedly, adjust calories and recalculate to fine-tune your actual TDEE.
Yes, but older adults often have lower TDEE due to reduced muscle mass and metabolic changes. Recalculate every few years and prioritize strength training to maintain muscle.
Be conservative and slightly underestimate. If you're uncertain between two levels, choose the lower one. You can always adjust after tracking results for a week or two.
Athletes often near "very active" or higher. For irregular schedules or extreme training volumes, consult a sports dietitian or consider metabolic testing for accuracy.
Related Tools
Plan weight loss journey.
Calculate wingspan to height ratio.
Calculate body mass index.
Calculate body fat percentage.
Calculate calories burned.
Calculate daily calorie needs.