TDEE & Maintenance Calorie Calculator
Estimate your maintenance calories (TDEE) from BMR, activity level, and goal — plus fat-loss and muscle-gain targets.
Advanced inputs+
How this works
Uses the Mifflin-St Jeor BMR equation, then multiplies by the selected activity factor to estimate total daily energy expenditure.
Medical disclaimer
Educational tool only — not medical advice. Consult a qualified provider.
Frequently asked questions
What are maintenance calories?+
Maintenance calories are the number of calories you burn in a day at your current activity level, also called your TDEE (total daily energy expenditure). Eating roughly that amount keeps body weight stable; eating below it tends toward weight loss and above it toward weight gain. This is a planning estimate, not medical advice.
What does the TDEE Calculator estimate?+
It estimates daily calorie needs from activity level and body measurements. The result is a planning estimate, not a diagnosis or personal medical advice.
How accurate is this TDEE result?+
Accuracy depends on the inputs and the limits of the formula. Use the result as a reference point and compare it with real-world outcomes over time.
Can I share my result?+
Yes. Change the inputs, use the copy-link button, and the current values are preserved in the URL for reopening or sharing.
Will my last input be remembered?+
Yes. The calculator saves the latest inputs in this browser so a reload can restore the most recent values.
Should I use this for medical decisions?+
No. These calculators are educational tools. Talk with a qualified clinician before making health, pregnancy, nutrition, or training decisions.