TDEE Calculator
Total daily energy expenditure — your true maintenance calories.
TDEE Calculator
| BMR | 1,780 kcal/day |
| TDEE | 2,759 kcal/day |
| Maintenance calories | 2,759 kcal/day |
With a BMR of 1,780 kcal and moderate activity (×1.55), maintenance is 2,759 kcal per day.
TDEE is the total number of calories you burn in a full day: your basal metabolic rate plus everything you do. This calculator first estimates BMR with the Mifflin-St Jeor equation, then applies the classic Harris-Benedict activity multipliers (1.2 sedentary up to 1.9 for athletes and physical jobs).
Eating at your TDEE should keep your weight roughly stable. The multipliers are averages, so treat the result as an estimate to validate against 2–3 weeks of real weight trend — not medical advice.
The formula
Worked example
With a BMR of 1,780 kcal and moderate activity (×1.55), maintenance is 2,759 kcal per day.
The example is pre-loaded in the result panel — press Calculate with your own numbers to replace it.
Frequently asked questions
Which activity level should I choose?
Be honest and err low: most desk workers who train 3–5 times a week fit 'moderately active' (1.55). Choosing a higher multiplier than reality is the most common reason a calculated deficit fails.
How accurate is TDEE?
Expect ±10%. The reliable method is to eat at the calculated figure for 2–3 weeks, watch the weight trend, and adjust by 100–200 kcal based on what actually happens.
Category: Health & Fitness calculators
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