FREE FITNESS TOOLS
Calorie Calculator: Daily Maintenance & TDEE
Estimate daily maintenance calories from age, height, weight and activity. Free TDEE calculator with metric or imperial units and a worked example.
Your result
Enter your details to see a result.
Worked examples
Examples illustrate the calculation. They are not recommended targets.
Weight: 75 kg · Height: 175 cm · Age: 30
Male equation (+5) · Light activity / 1–3 exercise days
Estimated resting energy: 1,698.8 kcal
Estimated maintenance energy: 2,335.8 kcal / day
Examples illustrate the calculation. They are not recommended targets.
Common questions
Is TDEE the same as resting calories?
Resting energy is the estimate before the activity multiplier. TDEE also accounts for activity through a rough multiplier. Neither is a measurement or a personalised eating target.
How this calorie calculator works
Total daily energy expenditure, or TDEE, is the energy your body uses over a whole day. We first estimate resting energy from weight, height, age and a sex coefficient, then apply an activity factor.
Coefficient: +5 for the male equation; −161 for the female equation.
Estimated TDEE = resting energy × activity factor.
The original Mifflin–St Jeor study describes the resting-energy equation. The activity factors here (1.2, 1.375, 1.55 and 1.725) are rough planning multipliers; they are not measured activity data or part of that resting-energy equation.
What should I do with my result?
Treat it as a starting estimate, not a daily rule. Your work, training, sleep and individual physiology all affect your needs. Review your energy, performance and longer-term trends instead of changing your eating in response to a single day’s number.
Is this a weight-loss calorie target?
No. The result estimates maintenance energy. It does not prescribe a deficit or promise weight loss. A registered dietitian can help you set an appropriate nutrition plan for your circumstances.
Who is it for?
This tool accepts adults aged 18–80, weights of 30–300 kg and heights of 120–230 cm. These limits are tool boundaries, not a statement that the equation is accurate for every person within them. It is not intended for pregnancy, breastfeeding, children or medical nutrition care.
Want to explore food planning? Try our protein calculator or read about meal planning in TrainAI.