How to estimate TDEE
Combine body size, age and activity.
1
Enter body data
Use current weight and height without shoes.
2
Pick an activity level
Be honest about average weekly activity, not your best week.
3
Adjust from the trend
Track weight for two to three weeks and change intake by a small amount.
What does this tool do?
TDEE is the energy you burn in a day: resting metabolism plus movement, exercise and digestion. This calculator uses the Mifflin-St Jeor equation for resting energy and an activity multiplier for total expenditure.
The Formula
BMR = 10W + 6.25H − 5A + s; TDEE = BMR × activity factorFrequently Asked Questions
Is TDEE the same as maintenance calories?
Maintenance calories are usually set close to TDEE. TDEE is an estimate of what you burn, so it is the starting point rather than a precise prescription.
Why is my calculated TDEE different from a smartwatch?
Wearables use heart rate and movement models that can differ substantially. Use one method consistently and adjust from observed weight change.