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ENERGY ESTIMATE • ADULTS 18+

TDEE Calculator

Estimate your total daily energy expenditure from a predicted resting energy expenditure and a physical-activity range. The result is an estimate, not a calorie prescription.

Method explainedRuns in your browserNo sign-upUpdated September 2026
YOUR DETAILS

Your body & daily activity

Enter your age, body size and activity category. The equation uses a sex-specific constant from the original Mifflin-St Jeor equation.

TDEE calculator inputs
Units
Adults 18–100 years.

This reflects the binary variable in the published equation, not gender identity.

Enter 30–300 kg.

Enter 120–230 cm.

Choose the category that best reflects your usual whole-day lifestyle, not one workout.

Privacy: the calculation runs in your browser. This tool does not store or send your entries.

YOUR RESULT STARTS HERE

Resting energy meets daily activity

Enter your details to see an activity-based energy range and its midpoint.

  • Daily energy
  • Activity range
Dumbbells, a yoga mat, water and a measuring tape in a sunny home gym
EXPLORE ANOTHER RESULT

Adjust your inputs and calculate again to compare.

Edit your details

For general education in non-pregnant, non-breastfeeding adults aged 18 and over. This estimate is not a diagnosis, meal plan or personal medical advice.

What your TDEE result means

Total daily energy expenditure (TDEE) is the amount of energy your body is estimated to use across a whole day. This calculator first predicts resting energy expenditure, then multiplies it by a physical activity level (PAL).

The midpoint is a practical summary of the selected PAL category. The displayed range is more important than a single number because activity and individual metabolism vary.

How to use this TDEE calculator

  1. Choose metric or US/Imperial units.
  2. Enter age, the sex variable required by the published equation, weight and height.
  3. Select the habitual activity category that best describes your usual full-day lifestyle.
  4. Select Calculate TDEE and read the midpoint together with the range.

How this calculator works

The calculator uses the Mifflin-St Jeor equations to predict resting energy expenditure (REE), then multiplies REE by a PAL range from the FAO/WHO/UNU expert consultation on human energy requirements.

Mifflin-St Jeor equations

Male equation: REE = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5

Female equation: REE = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

TDEE range: predicted REE × selected PAL range.

The original Mifflin-St Jeor paper developed sex-specific equations in adults. The equation predicts resting energy expenditure; it does not directly measure metabolism.

Physical activity levels used

FAO lifestyle categories used by this calculator
CategoryPAL rangeMidpoint used
Sedentary or light1.40–1.691.545
Active or moderately active1.70–1.991.845
Vigorous or vigorously active2.00–2.402.20

PAL describes the energy cost of the whole day relative to basal/resting metabolism. It is broader than how many workouts you do each week.

Important limitations

  • This is an estimate. Individual energy expenditure can differ from prediction equations.
  • The original Mifflin-St Jeor equation uses a binary sex variable and may not represent every person equally well.
  • Choosing a PAL category is subjective. A different category can materially change the result.
  • This page is not intended for children, pregnancy or breastfeeding, and it is not designed for clinical nutrition planning.
  • Athletes, people with illness or recent major weight change, and people with specific nutrition needs may need individualized assessment.

If a clinician or dietitian has given you a calorie or nutrition plan, follow that individualized guidance rather than this calculator.

Common questions

Is TDEE the same as BMR?

No. Resting or basal energy is the energy used at rest. TDEE adds the energy associated with the rest of the day, including movement and activity.

Why does the calculator show a range?

FAO activity categories are published as PAL ranges. Showing the range avoids pretending that one activity multiplier is exact.

Are my entries saved?

No. The calculation runs locally in your browser and this tool does not use browser storage for the values you enter.

References & sources

  1. Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. Original resting-energy equation.
  2. FAO/WHO/UNU. Human Energy Requirements: classification of habitual physical activity levels. PAL categories of 1.40–1.69, 1.70–1.99 and 2.00–2.40.
  3. NIDDK Body Weight Planner. Example of an adult energy-planning tool and its limitations/disclaimer.