TDEE Calculator: Maintenance Calorie Estimate
Estimate daily maintenance calories from resting energy and an explicit activity multiplier. Compare assumptions without automatic diet targets.
Your inputs
Choose the units and assumptions that match your data. Example inputs are illustrative.
Your result
Enter your values, then choose Calculate.
Results are calculated in your browser. Display rounding does not change the underlying calculation.
Calculation breakdown
Method, assumptions and worked example
How it works
Estimated TDEE = Mifflin–St Jeor resting estimate × activity multiplier. Common planning factors include 1.2, 1.375, 1.55, 1.725 and 1.9, but these are coarse assumptions rather than measured activity. The factor is editable so you can compare scenarios.
Worked example
A resting estimate of 1,648.75 kcal/day multiplied by 1.55 gives 2,555.56 kcal/day.
Using the result
Activity includes more than workouts: occupation, walking and daily movement matter. Avoid counting a workout twice by adding it on top of a factor that already includes it. Review trends with a qualified professional rather than treating a single estimate as exact. For adults only; not for children, pregnancy, breastfeeding, or individualized clinical nutrition. A clinician or registered dietitian can account for medical conditions, medications and athletic demands.
Frequently asked questions
How accurate is an activity multiplier?
It is a rough assumption. Two people with similar exercise schedules can have different daily expenditure.
Does this automatically recommend a deficit?
No. This page estimates maintenance only.
Method review and references
Formula and content reviewed on 10 October 2026. Worked examples are hypothetical. Methods and assumptions are explained on each page. Health estimates are not clinical measurements; symbolic tools are for entertainment.