TDEE Calculator
Estimate total daily energy expenditure from resting energy needs and a preset or custom activity factor.
TDEE Calculator
A TDEE calculator estimates your total daily energy expenditure, or the calories your body may use in a full day after resting needs and habitual activity are combined. This version uses the adult Mifflin-St Jeor resting energy estimate together with either a preset physical activity level or a custom PAL value.
What TDEE Measures
TDEE stands for total daily energy expenditure. It is a maintenance-calorie estimate rather than a guaranteed calorie prescription.
| Component | Meaning |
|---|---|
| REE | Resting energy expenditure from the Mifflin-St Jeor equation |
| PAL | Physical activity level multiplier |
| TDEE | REE multiplied by PAL |
How to Use the TDEE Calculator
- Enter sex, age, height, and weight.
- Choose metric or imperial units.
- Pick a preset activity level or enter a custom PAL value.
- Review the estimated TDEE in kilocalories and kilojoules per day.
- Use the result as a maintenance starting point, then adjust from real-world weight trends.
TDEE Formula
REE (male) = 10 * weight(kg) + 6.25 * height(cm) - 5 * age + 5
REE (female) = 10 * weight(kg) + 6.25 * height(cm) - 5 * age - 161
TDEE = REE * PAL
Preset Activity Levels
| Activity level | PAL |
|---|---|
| Inactive | 1.40 |
| Low active | 1.60 |
| Active | 1.75 |
| Very active | 2.05 |
These are broad planning estimates. If you know your own PAL from a nutrition or sports-science workflow, use the custom PAL input instead.
Example TDEE Calculation
For a 30-year-old woman who weighs 65 kg, is 165 cm tall, and selects the Active preset:
REE = (10 * 65) + (6.25 * 165) - (5 * 30) - 161 = 1,370.25 kcal/day
TDEE = 1,370.25 * 1.75 = 2,397.94 kcal/day
Accuracy and Limits
TDEE is an estimate. Real calorie needs can differ because of body composition, occupation, training load, dieting history, medications, pregnancy, illness, and other clinical factors. For children, pregnancy, postpartum, or disease-specific nutrition planning, use a specialized model instead of a general adult equation.
FAQs
What is TDEE?
TDEE is total daily energy expenditure, an estimate of how many calories your body may use in a full day.
Is TDEE the same as BMR?
No. BMR or REE estimates resting energy use. TDEE adds habitual activity on top of that resting estimate.
Which activity level should I choose?
Choose the option that best matches your average routine, not your most active day. If you are unsure, start lower and adjust from real results.
Why does this calculator show a warning for some life stages?
The adult Mifflin-St Jeor equation is best suited to healthy non-pregnant adults. Adolescents, pregnancy, postpartum, and clinical conditions often need more specific models.
How should I use the result?
Use it as a maintenance starting point. Track your weight and routine for a few weeks, then adjust if your real trend differs from the estimate.