Health
Estimate total daily energy expenditure from BMR and activity level, then compare maintenance calories with modest deficit and surplus ranges.
Calculate TDEE, maintenance calories, and simple daily calorie ranges from age, sex, height, weight, and usual activity.
TDEE is an estimate for general planning, not a medical prescription. Actual energy needs can differ with body composition, health, training, and day-to-day movement.
BMR estimates energy used at rest for basic body functions. TDEE adds an activity multiplier to approximate a full day of work, walking, household movement, exercise, and recovery.
Use the TDEE result as a maintenance-calorie starting point, then compare it with your actual weight trend rather than treating it as an exact daily allowance.
Activity labels are broad. A desk job with a few workouts can still differ from an active job with the same exercise schedule. Choose the description closest to your entire normal week.
If two levels seem possible, start with the lower estimate and adjust from measured weight and intake trends. Fitness trackers can provide context but also have error.
The 10% and 20% deficit results show modest reductions from estimated maintenance calories. The 10% surplus result shows a small increase for gradual weight-gain planning.
These percentages are comparison points, not guarantees of a particular weekly change. Appetite, training, fluid shifts, and adaptation can all affect the outcome.
This TDEE calculator focuses on total energy expenditure, activity multipliers, and maintenance. The calorie calculator turns a similar estimate into simple intake targets for maintaining, losing, or gaining weight.
Both are planning tools. Neither replaces measured energy expenditure, individual medical advice, or adjustments based on real results.
Mifflin-St Jeor estimates resting energy expenditure. TDEE = BMR x activity multiplier. The comparison targets show 90%, 80%, and 110% of estimated TDEE.
A moderately active 30-year-old man at 175 cm and 72 kg has an estimated BMR near 1,669 kcal and TDEE near 2,587 kcal per day.
Total daily energy expenditure is an estimate of the energy you use in a full day, including resting metabolism and activity.
This calculator estimates BMR with the Mifflin-St Jeor equation, then multiplies it by the activity level you select.
Choose the level that describes an ordinary week, including work, walking, chores, and exercise. Do not base it only on your hardest workout.
They are commonly used as the same starting estimate: the daily intake around which body weight may remain broadly stable.
The page shows 10% and 20% comparisons, not fixed prescriptions. A smaller change is often easier to monitor and adjust from real weight trends.
Equations cannot fully capture muscle mass, spontaneous movement, training, health, digestion, and measurement error. Compare the estimate with several weeks of consistent data.