TDEE Calculator
Estimate your maintenance calories from your BMR and activity level, with a lean-mass estimate if you know your body fat.
Your inputs
Gender
Activity & goal
Use a measured body-fat %
Adds the Katch-McArdle lean-mass estimate.
Don’t have one?(opens in a new tab)Result
Maintenance calories
2489 kcal/day
Mifflin-St Jeor BMR multiplied by your activity factor.
BMR (Mifflin-St Jeor)
1699 kcal/day
Resting energy before activity is included.
Your TDEE is the calorie estimate most useful for maintenance, fat loss, or gaining phases. Treat the equation as a starting point and correct it with a few weeks of your own intake and weight data.
This is only a starting estimate. Log daily calories and morning weight for 2–4 weeks; if your weight trend doesn't match your goal, adjust intake by 100–200 kcal/day.
Results are estimates from published formulas, intended for healthy adults. They aren't medical advice, so check with a doctor or registered dietitian if you have a health condition.