TDEE Calculator

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TDEE Calculator

Estimate how many calories your body uses each day, including your daily activities.

Free • US & Metric • Adults 18+
For general planning: This calculator provides estimates, not a measured metabolic rate or a personal nutrition prescription. It is designed for adults and is not intended for use during pregnancy, breastfeeding, or eating-disorder treatment.

Step 1 — Enter Your Details

Measurement Units
The Mifflin–St Jeor equation has two sex-specific variants. Neither is a perfect fit for every individual.
Feet on the left; remaining inches on the right.

Step 2 — Choose Your Activity Level

These are broad activity estimates, not exact measurements of exercise calories. Consider both daily movement and workouts.

📘 How Does a TDEE Calculator Work?

TDEE means Total Daily Energy Expenditure. It is an estimate of the energy your body uses during a typical day, including rest, digestion, and activity.

The calculator uses the Mifflin–St Jeor equation to estimate resting energy expenditure (RMR), then applies an approximate activity multiplier:

Estimated TDEE = Estimated Resting Calories × Activity Multiplier

For example, resting energy of about 1,537 calories multiplied by 1.375 produces approximately 2,114 calories per day. These are estimated maintenance calories, not a suggested calorie deficit.

For a different purpose, try the Calorie Deficit Calculator to compare calorie reductions or the Macro Calculator to explore nutrient distributions.

References: Mifflin–St Jeor original study and NIH/NIDDK Body Weight Planner. This is an independent educational calculator, not an NIH tool.

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Share this free calculator with others, or share your TDEE result with the original inputs restored.

Privacy: Share Result links contain your entered age, height, weight, equation variant, and activity level. Anyone with the link can view these details. Share only with people you trust.

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About the Creator

MyCruncher — Founded by Bobby Dues

MyCruncher provides free online calculators designed to make everyday calculations easier to understand and use.

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🔥 TDEE Calculator — Daily Calorie & Maintenance Guide

Wondering how many calories your body uses each day?

The free MyCruncher TDEE Calculator estimates your Total Daily Energy Expenditure using your age, height, weight, equation variant, and activity level.

TDEE represents an estimate of the calories your body uses throughout a typical day, including resting functions and physical activity.

The calculator helps you explore:

  • Estimated daily maintenance calories
  • Resting metabolic rate (RMR)
  • Five activity-level comparisons
  • Daily and weekly energy expenditure
  • US and metric measurements

All calculations are free and require no special fitness equipment.

Important: This TDEE Calculator provides general mathematical estimates, not a measurement of your individual metabolism or a personalized diet prescription. It is designed for adults aged 18 and older and is not intended for children, pregnancy, breastfeeding, or eating-disorder treatment.

⚖️ What Is TDEE?

TDEE stands for Total Daily Energy Expenditure.

It estimates the total energy your body uses in a typical 24-hour period.

Your body requires energy even when you are resting. Breathing, circulation, cellular processes, and other essential functions all use energy.

Additional energy is used for everyday movement, exercise, and processing food.

What Makes Up Daily Energy Expenditure?

  • Resting energy expenditure: Energy used to support normal body functions while at rest.
  • Physical activity: Energy used during walking, exercise, work, and other movement.
  • Non-exercise activity: Movement associated with standing, household tasks, and everyday routines.
  • Thermic effect of food: Energy used to digest, absorb, and process nutrients.

The MyCruncher calculator does not measure these components individually.

Instead, it estimates resting energy and applies a general activity multiplier to approximate total daily expenditure.

📋 How to Use the TDEE Calculator

  1. Enter your age. The calculator accepts adult ages from 18 to 100.
  2. Select an equation variant. Choose the male-based or female-based Mifflin–St Jeor formula.
  3. Choose measurement units. Use pounds, feet, and inches, or kilograms and centimeters.
  4. Enter your weight. Use your current body-weight measurement.
  5. Enter your height. Enter a height without shoes.
  6. Choose an activity level. Consider normal daily movement as well as workouts.
  7. Click Calculate My TDEE. Review your estimated daily maintenance calories, resting energy, weekly energy estimate, and activity comparison.

Use the Reset button to restore the calculator's original inputs.

Activity tip: A person who exercises occasionally but sits throughout most of the day may have different energy needs from someone with a physically demanding job. Choose the activity description that best approximates your overall routine.

🧮 How to Calculate TDEE

The MyCruncher calculator uses a two-step calculation.

Step 1 — Estimate Resting Energy

First, it estimates the calories your body uses at rest using the Mifflin–St Jeor equation.

Step 2 — Apply the Activity Multiplier

Then it multiplies estimated resting energy by the selected activity factor.

Estimated TDEE = Estimated Resting Energy × Activity Multiplier

Simple Example

Suppose an adult has an estimated resting energy expenditure of 1,600 calories per day.

If they select the moderately active multiplier of 1.55:

1,600 × 1.55 = 2,480 calories/day
Estimated Daily TDEE: 2,480 calories

This figure is an illustrative maintenance estimate, not a precise measurement of actual daily calorie use.

📐 Mifflin–St Jeor Formula Explained

MyCruncher uses the Mifflin–St Jeor equation, a published formula for estimating resting energy expenditure.

The formula uses:

  • Age in years
  • Body weight in kilograms
  • Height in centimeters
  • A selected sex-specific equation variant

Male-Based Mifflin–St Jeor Formula

Resting Calories = (10 × Weight in kg) + (6.25 × Height in cm) − (5 × Age) + 5

Female-Based Mifflin–St Jeor Formula

Resting Calories = (10 × Weight in kg) + (6.25 × Height in cm) − (5 × Age) − 161

These are the simplified versions of the equations published in the original Mifflin–St Jeor research.

The calculator uses the selected formula's output as its estimated resting metabolic rate.

Formula limitation: These two variants are based on physiological assumptions used in the original research. Neither necessarily describes every individual's metabolism accurately. For individualized assessment, consult an appropriate healthcare professional.

🚶 TDEE Activity Levels and Multipliers

Activity level is an important input because daily energy expenditure includes both resting energy and physical movement.

MyCruncher uses five commonly used activity multipliers.

Activity Level Multiplier General Description
Mostly sitting 1.20 Limited additional daily activity
Lightly active 1.375 Some walking or exercise
Moderately active 1.55 Regular exercise or movement
Very active 1.725 Frequent intense activity
Extremely active 1.90 Physically demanding daily routine

How Activity Changes Estimated TDEE

The following table uses an illustrative resting energy estimate of approximately 1,537 calories per day.

Activity Level Factor Estimated TDEE
Mostly sitting 1.20 1,845 calories
Lightly active 1.375 2,114 calories
Moderately active 1.55 2,383 calories
Very active 1.725 2,652 calories
Extremely active 1.90 2,921 calories

These figures use the unrounded resting-energy estimate behind the default calculator example.

Important: Activity multipliers are approximate planning factors. They are not precise calorie-burn measurements, and a selected factor may overestimate or underestimate your actual activity level.

🔥 TDEE Calculation Example: 175-Pound Adult

This example matches the default MyCruncher TDEE Calculator settings.

Example Measurements

  • Age: 35 years
  • Weight: 175 pounds
  • Height: 5 feet 8 inches
  • Equation: Female-based
  • Activity: Lightly active
  • Activity multiplier: 1.375

Step 1 — Convert Weight

175 pounds × 0.45359237 equals approximately 79.38 kilograms.

Step 2 — Convert Height

5 feet 8 inches equals 68 inches.

68 × 2.54 = 172.72 centimeters.

Step 3 — Calculate Resting Energy

Resting Energy = (10 × 79.3787) + (6.25 × 172.72) − (5 × 35) − 161
Estimated Resting Calories: 1,537 calories/day

Step 4 — Apply Activity Multiplier

Using the unrounded resting-energy estimate:

1,537.29 × 1.375 ≈ 2,114 calories/day
Estimated Daily TDEE: 2,114 calories

Step 5 — Calculate Weekly Energy

The calculator multiplies the unrounded daily result by seven.

2,113.77 × 7 ≈ 14,796 calories
Estimated Weekly Energy: 14,796 calories

These calculations match the default MyCruncher TDEE Calculator results, allowing for rounding.

The weekly figure is not a prediction of weight gain or loss. It is simply seven times the estimated daily energy expenditure.

📊 TDEE Example: Moderately Active Adult

Let's calculate another example using the male-based formula.

Example Measurements

  • Age: 30 years
  • Weight: 180 pounds
  • Height: 5 feet 10 inches
  • Equation: Male-based
  • Activity: Moderately active
  • Activity multiplier: 1.55

Step 1 — Convert Measurements

180 pounds ≈ 81.65 kilograms.

5 feet 10 inches = 177.8 centimeters.

Step 2 — Calculate Resting Calories

Resting Energy = (10 × 81.6466) + (6.25 × 177.8) − (5 × 30) + 5
Estimated Resting Energy: 1,783 calories/day

Step 3 — Estimate TDEE

1,782.72 × 1.55 ≈ 2,763 calories/day
Estimated Daily TDEE: 2,763 calories

Step 4 — Calculate Weekly Estimate

2,763.21 × 7 ≈ 19,342 calories/week
Estimated Weekly Energy: 19,342 calories

This example demonstrates how the formula variant, body measurements, and activity factor influence the result.

🛌 TDEE vs. BMR vs. RMR: What's the Difference?

The terms TDEE, BMR, and RMR are often used together, but they do not mean exactly the same thing.

Basal Metabolic Rate (BMR)

BMR refers to the energy your body uses to maintain basic functions under strictly controlled resting conditions.

Resting Metabolic Rate (RMR)

RMR, or resting energy expenditure, is the energy used while the body is at rest under less restrictive conditions.

The Mifflin–St Jeor equation estimates resting energy expenditure.

Total Daily Energy Expenditure (TDEE)

TDEE estimates all the energy your body uses throughout a day, including rest, activity, and processing food.

Measurement What It Represents
BMR Energy needed for basic functions under controlled basal conditions
RMR Energy used while resting
TDEE Estimated total daily energy use

Because TDEE includes daily activity and other energy needs, it is generally higher than resting energy expenditure.

Calculator note: MyCruncher labels the Mifflin–St Jeor output as estimated resting calories (RMR). This is more precise than describing the equation as a direct measurement of BMR.

⚖️ How Many Calories Do I Need to Maintain My Weight?

Maintenance calories are an estimate of daily energy intake that may help support approximately stable body weight over time.

Your TDEE estimate can provide a starting point for understanding maintenance energy needs.

Maintenance Calories Formula

Estimated Maintenance Calories ≈ Estimated TDEE

For example, if your TDEE is approximately 2,400 calories per day, then 2,400 calories is an illustrative maintenance estimate.

However, that amount may not match your actual maintenance needs.

Individual calorie requirements can change with body weight, activity, physiology, medical conditions, and other factors.

What If My Actual Maintenance Is Different?

A calculator cannot directly observe your energy expenditure.

If you need a personal nutrition plan, a qualified healthcare professional can help interpret your circumstances.

Planning reminder: TDEE is not a guaranteed daily calorie requirement. It is an estimate based on the information you enter and the calculator's assumptions.

📉 TDEE and Calorie Deficits

Understanding estimated maintenance calories can help explain the mathematics of energy balance.

A calorie deficit occurs when energy intake is lower than energy use over a period of time.

Example

Suppose an adult has an estimated TDEE of 2,400 calories per day.

An illustrative intake of 2,100 calories would be 300 calories below that estimate.

2,400 − 2,100 = 300 calories/day

This calculation shows the estimated energy difference only.

It does not mean the reduced intake is appropriate for that individual, nor does it guarantee a particular rate of weight change.

To compare percentages mathematically, use MyCruncher's Calorie Deficit Calculator .

Safety: The TDEE Calculator does not recommend calorie restriction, a weight-loss rate, or a weight-gain plan. Individual nutritional needs should be considered before making significant dietary changes.

🥗 How Does TDEE Relate to Macronutrients?

A TDEE calculation estimates total energy requirements.

Macronutrients describe how dietary energy is distributed among carbohydrates, protein, and fat.

The two calculations answer different questions.

Calculator Main Purpose
TDEE Calculator Estimate total daily energy expenditure
Macro Calculator Divide an entered calorie amount into carbohydrates, protein, and fat
Calorie Deficit Calculator Compare maintenance calories with selected percentage reductions

If you already have an appropriate daily calorie target, MyCruncher's Macro Calculator can convert it into illustrative macro gram amounts.

The TDEE estimate itself does not prescribe a macronutrient distribution.

📏 TDEE Calculator: Pounds vs. Kilograms

MyCruncher supports US and metric measurement systems.

The Mifflin–St Jeor equation uses kilograms for weight and centimeters for height.

When visitors enter US measurements, the calculator performs the conversions automatically.

Weight Conversion

Kilograms = Pounds × 0.45359237

Height Conversion

Centimeters = Total Inches × 2.54

Example

A person who is 5 feet 8 inches tall has a height of 68 inches.

68 × 2.54 = 172.72 centimeters.

Switching between units should generally produce similar TDEE results, with possible small differences caused by rounding.

📅 Daily TDEE vs. Weekly Calorie Expenditure

The MyCruncher calculator displays both daily and weekly energy estimates.

The weekly result is calculated by multiplying estimated daily TDEE by seven.

Estimated Weekly Energy = Daily TDEE × 7

Weekly Energy Examples

Daily TDEE 7-Day Estimate
1,800 calories 12,600 calories
2,000 calories 14,000 calories
2,200 calories 15,400 calories
2,500 calories 17,500 calories
3,000 calories 21,000 calories

Actual energy use varies from day to day, so the seven-day figure is a simplified estimate rather than a measurement of an entire week.

🎯 How Accurate Is a TDEE Calculator?

A TDEE Calculator can provide a useful educational estimate, but it cannot directly measure how many calories your body uses each day.

The calculation depends on the resting-energy formula and the selected activity multiplier.

Why Might My TDEE Be Different?

  • Body composition: Different proportions of muscle and other tissues may influence resting energy needs.
  • Activity differences: Two people with the same body measurements may have very different daily movement patterns.
  • Work and daily routines: Standing, walking, and physically demanding tasks can affect energy use.
  • Age and physiology: Energy needs can vary between individuals and change over time.
  • Medical factors: Health conditions and medications may affect energy requirements.
  • Formula assumptions: Population-based equations cannot perfectly predict every individual's resting metabolism.

Why Activity Level Matters

The activity multiplier can substantially change estimated TDEE even when age, height, and weight remain identical.

For that reason, selecting a realistic activity level matters when interpreting the calculation.

Accuracy reminder: A result displayed to the nearest calorie does not mean the estimate is accurate to the nearest calorie. The number is rounded for readability.

📌 Common TDEE Calculator Mistakes

  1. Confusing TDEE with resting calories. TDEE includes estimated activity and other daily energy use.
  2. Overestimating activity level. Occasional exercise does not automatically mean someone is very active.
  3. Using outdated measurements. A major change in weight or activity may affect the estimate.
  4. Confusing calorie expenditure with intake. TDEE describes estimated energy use, not what someone actually eats.
  5. Treating the estimate as exact. The equation provides a general approximation.
  6. Assuming weekly energy predicts weight change. A weekly TDEE figure is not a direct weight-loss forecast.
  7. Ignoring individual circumstances. Medical, physiological, and nutritional factors may affect what is appropriate for someone.

❓ TDEE Calculator Frequently Asked Questions

What does TDEE stand for?

TDEE stands for Total Daily Energy Expenditure. It represents estimated energy use over a typical day.

How do I calculate my TDEE?

Estimate resting energy expenditure using a published equation, then multiply it by an approximate activity factor.

What is the TDEE formula?

The formula used by MyCruncher is estimated resting energy multiplied by the selected activity multiplier.

What is a TDEE Calculator used for?

It helps adults explore estimated daily maintenance calories and how different activity levels may affect energy needs.

What is the difference between TDEE and BMR?

BMR describes basal energy needs under controlled resting conditions, while TDEE includes total daily energy use.

What is the difference between TDEE and RMR?

RMR estimates resting energy use. TDEE estimates all daily energy use, including activity.

What is the Mifflin–St Jeor equation?

It is a published equation that estimates resting energy expenditure from body weight, height, age, and a selected formula variant.

Does height affect TDEE?

Yes. Height is one of the variables in the Mifflin–St Jeor equation used by this calculator.

Does body weight affect TDEE?

Yes. Weight influences the resting-energy estimate. Actual energy needs can also vary because of body composition and other factors.

Does age affect TDEE?

Yes. Age is included in the equation. However, an individual's actual metabolism depends on more than age alone.

Does exercise increase TDEE?

Physical activity uses energy and can affect total daily expenditure. The calculator represents activity through a general multiplier.

Which activity multiplier should I choose?

Select the description that best reflects your typical overall activity, including work, walking, daily movement, and exercise.

What is a sedentary TDEE multiplier?

MyCruncher's Mostly Sitting option uses a multiplier of 1.20. It is a general approximation rather than an exact measurement.

What multiplier does lightly active use?

The calculator's Lightly Active option uses a multiplier of 1.375.

What multiplier does moderately active use?

The Moderately Active option uses a multiplier of 1.55.

Is TDEE the same as maintenance calories?

Estimated TDEE is often used as a starting estimate of daily maintenance calories. Actual needs may differ.

Can I calculate TDEE in kilograms and centimeters?

Yes. Select Metric to enter kilograms and centimeters. The calculator also supports pounds, feet, and inches.

How do I calculate weekly TDEE?

Multiply estimated daily TDEE by seven. The result is a simplified seven-day energy estimate.

Is a higher TDEE always healthier?

No. A higher number does not by itself indicate better health or fitness. Individual energy needs differ.

Can my TDEE change over time?

Yes. Energy requirements may change with activity, body weight, age, medical circumstances, and other factors.

Can TDEE predict exactly how much weight I will lose?

No. The calculator estimates energy expenditure. It does not predict an individual's weight-loss rate.

Can I share my TDEE calculation?

Yes. Share Result creates a link that restores the entered measurements and activity selection. The link contains personal information, so share it carefully.

Is MyCruncher's TDEE Calculator free?

Yes. The TDEE Calculator is free to use online.

🧮 More Free MyCruncher Health & Fitness Calculators

TDEE is one part of understanding daily energy needs and body measurements.

Explore these additional MyCruncher calculators for related mathematical estimates.

🔥 Calorie Calculator

Estimate daily calorie needs using age, body measurements, and activity.

📉 Calorie Deficit Calculator

Compare estimated maintenance calories with selected percentage-based calorie reductions.

🥗 Macro Calculator

Calculate daily carbohydrate, protein, and fat grams from a calorie target.

💪 Body Fat Percentage Calculator

Estimate body composition using height and circumference measurements.

⚖️ BMI Calculator

Calculate Body Mass Index using weight and height. BMI is a screening measure, not a diagnosis.

🔥 Calorie Calculator → 📉 Calorie Deficit Calculator → 🥗 Macro Calculator → 💪 Body Fat Percentage Calculator → ⚖️ BMI Calculator →

📚 TDEE Calculator Research and References

MyCruncher's TDEE Calculator uses a published resting energy equation combined with general activity multipliers.

The following resources offer additional information on metabolic estimates, activity, and weight management.

MyCruncher is an independent calculator website and is not affiliated with NIH or CDC.

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📌 Important TDEE Calculator Information

The MyCruncher TDEE Calculator provides general mathematical estimates of total daily energy expenditure.

It uses a predictive resting-energy equation and approximate activity multipliers.

The calculator does not directly measure metabolism, diagnose health conditions, or prescribe an appropriate daily calorie intake.

Actual calorie needs may differ from the results and can change over time.

This calculator is not designed for children, pregnancy, breastfeeding, or eating-disorder treatment.

For individual nutrition, weight-management, or health questions, consult a qualified healthcare professional or registered dietitian.

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