Health / Browser tools
TDEE Calculator
See estimated maintenance calories at every activity level, with a choice of resting-energy formula.
TDEE Calculator: See estimated maintenance calories at every activity level, with a choice of resting-energy formula. Runs 100% locally in your browser with zero server file uploads.
- Category
- Health & sport tools
- Runs
- In your browser
- Cost
- Free · no sign-up
- Availability
- Ready to use
Runs entirely in your browser
1961 kcal/dayEstimated maintenance
| Activity | Multiplier | kcal/day |
|---|---|---|
| Sedentary · little exercise | 1.2 | 1712 |
| Light · exercise 1–3 days/week | 1.375 | 1961 |
| Moderate · exercise 3–5 days/week | 1.55 | 2211 |
| Active · exercise 6–7 days/week | 1.725 | 2461 |
| Extra active · physical job and exercise | 1.9 | 2710 |
Estimates for adults only. Not suitable for pregnancy, breastfeeding or a personalised treatment plan. Activity factors are broad assumptions; actual needs vary.
Resting energy equations
Mifflin et al., 1990: resting kcal/day = 10 × weight in kg + 6.25 × height in cm − 5 × age + 5 for men, or −161 for women. https://pubmed.ncbi.nlm.nih.gov/2305711/
Revised Harris-Benedict (Roza and Shizgal): men use 88.362 + 13.397 × kg + 4.799 × cm − 5.677 × age; women use 447.593 + 9.247 × kg + 3.098 × cm − 4.330 × age. Formula table: https://pmc.ncbi.nlm.nih.gov/articles/PMC9246861/
Activity estimates
Daily energy is resting energy multiplied by 1.2, 1.375, 1.55, 1.725 or 1.9. These widely used calculator bands are rough assumptions, not measured activity or values prescribed by the Mifflin study.
Energy expenditure changes with body weight, activity and metabolic adaptation. Hall et al., 2011: https://pubmed.ncbi.nlm.nih.gov/21872751/ . For a dynamic weight-management model, see the NIH Body Weight Planner: https://www.niddk.nih.gov/bwp .
How to use it
- Enter your body measurements and choose a BMR equation.
- Select your usual activity level.
- Compare all five daily-energy estimates in the table.
Privacy & limitations
Your inputs stay in this browser. Nothing you enter is uploaded or saved.
Related tools
Frequently asked questions
Which activity level should I use?
Choose the band that best represents your usual week. Exercise frequency alone does not capture job activity, duration or intensity.
Why show every activity level?
The table makes the effect of that assumption visible: for a BMR of 1,600 kcal, the five estimates range from 1,920 to 3,040 kcal/day.
Free tool · runs in your browser · no account required