TDEE calculator: the energy your body uses in a day
Enter your age, sex, weight, height and activity level to estimate your total daily energy expenditure (TDEE). This is an equation-based estimate, not a personal calorie target.
What the result means
TDEE (total daily energy expenditure) is all the energy your body uses in a day: resting energy, digestion and movement. Eating close to this amount usually keeps weight stable, which is why it is called "maintenance calories".
Real values differ from person to person with body composition, day-to-day activity and other factors. Treat the number as a starting point for observing yourself, not a figure you must hit exactly.
This tool does not set weight-loss or weight-gain targets. Adjusting energy intake for a personal goal is something to discuss with a dietitian or doctor.
How it is calculated
- Step 1: resting energy from the Mifflin-St Jeor equation. Male = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 · Female = 10 × weight + 6.25 × height − 5 × age − 161
- Step 2: TDEE = resting energy × activity multiplier (1.2 / 1.375 / 1.55 / 1.725 / 1.9). These multipliers are the ones commonly used in calculators and nutrition texts; FAO/WHO/UNU (2004) gives adult PAL ranges of 1.40–2.40, shown here to make clear that real values are a range, not a single number
- Results are rounded to the nearest 10 kcal; pounds/inches are converted first per NIST SP 811
- The Thai DRI 2020 reference energy intake for the same age and sex group is shown for comparison (it is calculated at the group's reference weight, so it may differ from yours)
Limitations and cautions
- The Mifflin-St Jeor equation was derived from 498 healthy adults aged 19–78; it estimates resting energy expenditure (REE) rather than measuring it
- The activity multiplier depends on how you rate your own activity; over- or under-rating can shift the result by several hundred kcal
- Not for pregnancy or breastfeeding, and not suitable if you have a condition or take medicines that affect energy use, or have a history of disordered eating
- This tool does not recommend an energy intake for personal goals
Results are estimates or basic screening only, not a medical diagnosis or medical advice.
Related articles
- What is a calorie deficit? Eating less energy than you use, in a way you can keep up ›
- Does a slow metabolism cause weight gain? Facts about how you burn energy ›
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References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51:241–247 ↗ (opens in a new tab)
- MSD Manuals: Mifflin-St Jeor Equation medical calculator (checked 9 Oct 2026) ↗ (opens in a new tab)
- FAO/WHO/UNU (2004): Human energy requirements, Table 5.3 — adult PAL ranges (checked 9 Oct 2026) ↗ (opens in a new tab)
- Bureau of Nutrition, Department of Health (Thailand): Dietary Reference Intake for Thais 2020 (DRI 2563), Table 1 (checked 9 Oct 2026) ↗ (opens in a new tab)
- NIST SP 811 Appendix B.8 — unit conversion factors ↗ (opens in a new tab)
Compiled by Well Nutrition Hub from the sources listed. Content last reviewed 16 Oct 2026.