TDEE Calculator: Calculate Your Weight Maintenance Calories
Weight Maintenance Calories Calculator
Estimate your Total Daily Energy Expenditure (TDEE) to understand how many calories you need to maintain your current weight.
Male
Female
Select your gender. This affects BMR calculation.
Enter your age in years.
Please enter a valid age (1 or older).
Enter your current weight in kilograms (kg).
Please enter a valid weight (1 kg or more).
Enter your height in centimeters (cm).
Please enter a valid height (1 cm or more).
Sedentary (little or no exercise)
Lightly active (light exercise/sports 1-3 days/week)
Moderately active (moderate exercise/sports 3-5 days/week)
Very active (hard exercise/sports 6-7 days/week)
Extra active (very hard exercise/sports & physical job)
Choose the option that best describes your typical weekly physical activity.
Your Estimated Maintenance Calories
—
—
BMR (Basal Metabolic Rate)
—
BMR Formula Used
—
Activity Multiplier
Formula Used: TDEE = BMR x Activity Multiplier.
BMR is calculated using the Mifflin-St Jeor equation:
For men: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
For women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
TDEE represents the total calories burned per day to maintain current body weight.
Chart: Daily Calorie Needs vs. Activity Level. Shows how your estimated TDEE changes with different activity multipliers.
Calorie Breakdown
Metric
Value
Description
BMR
— kcal
Calories burned at rest.
Activity Multiplier
—
Factor representing your exercise level.
TDEE (Maintenance Calories)
— kcal
Total calories needed daily to maintain weight.
What is TDEE (Total Daily Energy Expenditure)?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period. This calculation is crucial for anyone looking to manage their weight, whether that involves losing fat, gaining muscle, or simply maintaining their current physique. Understanding your TDEE is the cornerstone of effective weight maintenance calories management. Your TDEE comprises several components: your Basal Metabolic Rate (BMR), the thermic effect of food (TEF), and calories burned through physical activity (both exercise and non-exercise activity thermogenesis – NEAT).
Who should use a TDEE calculator? Anyone interested in their caloric needs! This includes athletes aiming for peak performance, individuals trying to lose weight safely and sustainably, those looking to build muscle mass, or simply people wanting to maintain their current weight and understand their body's energy demands. It's a fundamental tool for evidence-based nutrition and fitness planning.
Common misconceptions about TDEE:
It's a fixed number: TDEE can fluctuate daily based on activity levels, hormonal changes, and even ambient temperature.
Activity level is only about workouts: NEAT (Non-Exercise Activity Thermogenesis), like fidgeting, walking around, and household chores, significantly contributes to TDEE.
You must eat exactly your TDEE to maintain weight: While TDEE is an estimate, individual metabolism varies. You might need slight adjustments based on your real-world results.
It's only for weight loss: TDEE is primarily a measure for weight *maintenance*. To lose weight, you need a calorie deficit (eating less than TDEE); to gain weight, you need a surplus (eating more than TDEE).
TDEE Formula and Mathematical Explanation
Calculating your TDEE involves a two-step process: first, determining your Basal Metabolic Rate (BMR), and then applying an activity multiplier. The most commonly accepted formula for BMR is the Mifflin-St Jeor equation, which is known for its accuracy.
Step 1: Calculate BMR (Basal Metabolic Rate)
Your BMR is the number of calories your body burns at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production.
Mifflin-St Jeor Equation:
For Men: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
For Women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
Step 2: Calculate TDEE (Total Daily Energy Expenditure)
Once BMR is established, we multiply it by an activity factor that represents your average daily physical activity.
TDEE Formula: TDEE = BMR * Activity Multiplier
Variable Explanations:
TDEE Calculation Variables
Variable
Meaning
Unit
Typical Range
Weight
Your current body weight.
Kilograms (kg)
1 – 500+ kg
Height
Your current body height.
Centimeters (cm)
50 – 250 cm
Age
Your age.
Years
1 – 120 years
Gender
Biological sex, affects BMR calculation.
Male/Female
Male, Female
Activity Multiplier
Represents average daily physical activity level.
Decimal Factor
1.2 (Sedentary) – 1.9 (Extra Active)
BMR
Basal Metabolic Rate – calories burned at rest.
Kilocalories (kcal)
Varies widely based on inputs
TDEE
Total Daily Energy Expenditure – maintenance calories.
Kilocalories (kcal)
Varies widely based on inputs
Practical Examples (Real-World Use Cases)
Example 1: Sarah, a Moderately Active Office Worker
Sarah is a 30-year-old woman who works an office job but enjoys moderate exercise 3-4 times a week (e.g., jogging, gym classes). She weighs 65 kg and is 168 cm tall. She wants to know her weight maintenance calories.
Inputs:
Gender: Female
Age: 30 years
Weight: 65 kg
Height: 168 cm
Activity Level: Moderately active (Multiplier: 1.55)
Interpretation: Sarah needs approximately 2153 calories per day to maintain her current weight of 65 kg, given her age, height, and moderate activity level. If she wanted to lose weight, she might aim for a deficit of 250-500 kcal below this number. If she wanted to gain muscle, she'd aim for a surplus.
Example 2: Mark, a Very Active Personal Trainer
Mark is a 25-year-old male who works as a personal trainer, meaning he has a physically demanding job and trains intensely 5-6 days a week. He weighs 85 kg and is 185 cm tall. He wants to ensure he's eating enough to support his activity and maintain his weight.
Interpretation: Mark requires around 3255 calories daily to maintain his weight. His high activity level significantly increases his caloric needs compared to someone with a sedentary lifestyle. Consistently consuming close to this TDEE will help him maintain his current physique. For insights on calorie deficit for weight loss, consult reliable resources.
How to Use This TDEE Calculator
Enter Your Details: Accurately input your gender, age, weight (in kg), and height (in cm) into the respective fields. Precision here is key for an accurate estimate.
Select Your Activity Level: Choose the option that best reflects your average weekly physical activity from the dropdown menu. Be honest to get the best results.
Calculate: Click the "Calculate TDEE" button.
Review Results: The calculator will display your estimated TDEE (Total Daily Energy Expenditure) – your maintenance calories – in a large, highlighted number. It will also show your calculated BMR and the activity multiplier used.
Understand the Formula: Read the brief explanation provided to understand how TDEE is derived from BMR and your activity level. This helps demystify the calculation.
Use the Chart and Table: The chart visualizes how your calorie needs change with activity, while the table provides a clear breakdown of the key metrics.
Make Decisions: Use your TDEE as a baseline. To lose weight, consume fewer calories than your TDEE. To gain weight, consume more. For maintenance, aim to eat around your TDEE. Remember this is an estimate; monitor your progress and adjust intake as needed.
Reset or Copy: Use the "Reset" button to clear fields and start over with default values. Use "Copy Results" to quickly save your calculated figures.
Key Factors That Affect TDEE Results
While the TDEE formula provides a solid estimate, several factors can influence your actual energy expenditure. Understanding these nuances helps in fine-tuning your dietary and exercise plans.
Muscle Mass: Muscle tissue is metabolically more active than fat tissue. Individuals with higher muscle mass generally have a higher BMR and thus a higher TDEE, even at the same weight as someone with less muscle. Building muscle can increase your weight maintenance calories over time.
Genetics: Your genetic makeup plays a role in your metabolic rate. Some people naturally have faster metabolisms, meaning they burn more calories at rest, while others have slower metabolisms.
Hormonal Balance: Hormones like thyroid hormones significantly impact metabolism. Conditions like hypothyroidism (underactive thyroid) can lower BMR, while hyperthyroidism (overactive thyroid) can increase it.
Age: Metabolic rate tends to decrease gradually with age, partly due to a natural loss of muscle mass. This is why adjusting TDEE calculations for age is important.
Thermic Effect of Food (TEF): Digesting, absorbing, and metabolizing food burns calories. Protein has a higher TEF than carbohydrates or fats, meaning your body burns more calories processing protein. While included in the broad definition of TDEE, it's often simplified in basic calculators.
Environmental Temperature: Exposure to extreme cold or heat requires your body to expend extra energy to maintain its core temperature, slightly increasing TDEE.
Non-Exercise Activity Thermogenesis (NEAT): This encompasses all the calories burned from activities outside of formal exercise, such as walking, fidgeting, typing, and performing daily tasks. NEAT can vary dramatically between individuals and significantly impact overall TDEE.
Dietary Adjustments and Metabolism Adaptation: Prolonged calorie restriction can lead to metabolic adaptation, where the body becomes more efficient and lowers its TDEE to conserve energy. This is a key factor in understanding why calorie deficit for weight loss can become less effective over time.
Frequently Asked Questions (FAQ)
What is the most accurate TDEE formula?
The Mifflin-St Jeor equation used in this calculator is widely considered one of the most accurate for estimating BMR in a general population. However, individual variations exist. The Harris-Benedict equation is another older alternative, but Mifflin-St Jeor generally performs better.
How often should I recalculate my TDEE?
Recalculate your TDEE whenever significant changes occur in your body weight, activity level, or lifestyle. For most people, updating it every 3-6 months or after noticeable changes in their physique or energy levels is sufficient.
Can I eat more than my TDEE to gain weight?
Yes, consuming more calories than your TDEE creates a calorie surplus, which is necessary for weight gain. A moderate surplus (e.g., 250-500 kcal above TDEE) is typically recommended for lean muscle gain while minimizing fat accumulation.
What happens if I consistently eat less than my TDEE?
Consistently eating fewer calories than your TDEE creates a calorie deficit, leading to weight loss. The size of the deficit determines the rate of weight loss. A typical deficit is 500 kcal per day for about 1 pound (0.45 kg) of fat loss per week.
Does exercise increase my TDEE?
Absolutely. Exercise is a significant component of your Total Daily Energy Expenditure. The more intense and frequent your exercise, the higher your TDEE. This is why selecting the correct activity multiplier is crucial for accurate weight maintenance calories estimation.
Is TDEE the same for men and women?
No, TDEE calculations differ primarily because BMR calculations are different for men and women due to typical differences in body composition (men often have more muscle mass). The Mifflin-St Jeor equation accounts for this difference.
What is NEAT and why is it important for TDEE?
NEAT stands for Non-Exercise Activity Thermogenesis. It includes calories burned from everyday movements like fidgeting, walking to your car, doing chores, etc. NEAT can account for a substantial portion of daily calorie expenditure and varies greatly between individuals, influencing overall TDEE.
Can sleep affect my TDEE?
While sleep is a state of rest, insufficient or poor-quality sleep can indirectly affect TDEE. It can disrupt hormones that regulate appetite (ghrelin and leptin), potentially leading to increased cravings and affecting metabolic rate. It also impacts energy levels for physical activity.