Maintenance Calorie (TDEE) Calculator
Estimate daily calories to maintain your current weight. Fields with 🔹 update results in real-time.
Required for the Mifflin–St Jeor BMR equation.
Enter full years. 🔹
Provide either centimeters or feet+inches. 🔹
Enter body weight in your preferred unit. 🔹
Pick the closest description. 🔹
Output in kcal/day (Total Daily Energy Expenditure).
Mifflin–St Jeor estimate in kcal/day.
Fill all inputs to see your personalized summary.
Step-by-step derivation
Provide inputs to see the working with your numbers.
Activity (PAL) reference table
Typical adult PAL values used for TDEE estimation:
1.2 Little or no exercise
1.4 Light exercise (1–2×/wk)
1.6 Moderate (2–3×/wk)
1.75 Hard (3–5×/wk)
2.0 Physical job or hard (6–7×/wk)
2.4 Professional athlete
Sources
• Mifflin MD, St Jeor ST, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” AJCN, 1990.
• Academy of Nutrition and Dietetics: Adult Weight Management guidance (for BMR choice & PAL use).
• Dietary Guidelines for Americans (macronutrient distribution ranges).
• Academy of Nutrition and Dietetics: Adult Weight Management guidance (for BMR choice & PAL use).
• Dietary Guidelines for Americans (macronutrient distribution ranges).