Maintenance Calorie Calculator: Find Your TDEE

Maintenance Calories (TDEE) Calculator

Estimate your daily maintenance calories using Mifflin–St Jeor BMR and an activity multiplier.

Inputs

Sex

Male Female

Required for the Mifflin–St Jeor BMR equation.

Age Enter your age in full years. Physical activity level (PAL) Choose the closest description of your typical activity.

Height

Unit switching remembers your source height and recalculates cleanly.

Weight

Unit switching preserves the original source value.

Results

Basal metabolic rate (BMR)

—

Estimated calories at rest

Maintenance calories (TDEE)

—

Estimated calories to maintain weight

Body mass index (BMI)

—

kg/m²

Weight status

—

Adult BMI category

Activity factor used

—

Selected PAL multiplier

Mild fat-loss target

—

Example: TDEE − 250 kcal

Moderate fat-loss target

—

Example: TDEE − 500 kcal

Lean gain target

—

Example: TDEE + 250 kcal

Summary

Enter your details and click Calculate.

Step-by-step derivation

Provide your inputs to see the calculation breakdown here.

Formula used: Mifflin–St Jeor BMR, then TDEE = BMR × activity factor (PAL). Target calorie examples are rough starting points, not medical prescriptions.

This calculator is for general education only and does not replace professional medical or nutrition advice.

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