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Use this free TDEE calculator to estimate maintenance calories and daily weight-loss targets based on your age, sex, height, weight, and typical activity level.
For adults age 18 and older.
Enter your information to estimate the calories you may use in a typical day.
Formula used: —
BMR and TDEE are rounded to the nearest 10 calories.
Calculate your TDEE to see estimated cutting and gaining targets.
Your BMI screening result may indicate that additional support could help. Explore personalized, provider-led weight loss options.
Total daily energy expenditure is an estimate of all the energy your body uses in a typical day—from basic functions that keep you alive to digestion, everyday movement, and planned exercise.
When body fat is blank, this equation uses age, sex, height, and weight. Each additional year subtracts 5 calories from the resting estimate, while the published male and female versions use +5 and −161 constants.
When a valid body-fat percentage is entered, the calculator switches to a lean-mass-based equation. Age, sex, and height no longer directly change the resting estimate, although age and height remain required for adult-use validation and BMI context.
The resting estimate is multiplied by the selected activity factor to estimate maintenance calories. Activity factors are approximations, so compare the result with your real-world trend.
It estimates resting energy first, then multiplies that result by the activity factor you choose.
Men: BMR = 10W + 6.25H − 5A + 5Women: BMR = 10W + 6.25H − 5A − 161W = weight in kg, H = height in cm, and A = age in years. Used when body fat is blank.Lean mass = W × (1 − body fat ÷ 100)BMR = 370 + 21.6 × lean mass (kg)Used only when a valid body-fat percentage is entered.TDEE = BMR × activity multiplierThe result is an estimate, not a direct metabolic measurement.Get Magnum’s Nutrition Blueprint and Training Blueprint—two practical, clinician-informed guides designed to help you build habits you can actually sustain.
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TDEE is a practical estimate of daily energy use, not a direct metabolic measurement. It can provide a useful starting point, but it cannot perfectly account for body composition, metabolic adaptation, medications, health conditions, or day-to-day variation.
Your result estimates maintenance calories by combining resting energy needs with the activity level you selected.
Exercise is only part of the picture. Your job, step count, routine, recovery, and everyday movement also affect total expenditure.
Consistent intake and average body-weight trends over several weeks provide better context than a calculator result alone.
Illustrative, not personalized: percentages vary by person and from day to day.
Your body uses energy around the clock—not only during workouts. Most of that energy supports essential functions at rest, while planned exercise, everyday movement, and digestion make up the remainder.
Your individual mix changes with body composition, training, step count, sleep, recovery, health, and daily routine.
Each component represents a different way your body uses energy. The balance is individual, but understanding the terms makes your estimate much easier to apply.
The energy your body uses at rest to support breathing, circulation, temperature regulation, and normal organ function. This is typically the largest part of total daily expenditure.
The energy used for movement outside structured workouts—including walking, standing, taking the stairs, household tasks, errands, and even fidgeting.
The energy required to digest, absorb, transport, and process the nutrients in food. Meal size and macronutrient composition both influence this component.
The energy used during deliberate exercise such as resistance training, running, cycling, swimming, or structured sports and conditioning.
Think of your TDEE as a starting range rather than a perfect daily prescription. Your average intake and weight trend over time provide the feedback needed to personalize it.
The most practical way to influence total expenditure is to increase movement you can repeat consistently—not chase short-lived “metabolism hacks.”
These estimates answer different questions. None directly measures body composition, metabolic health, or treatment eligibility.
TDEE stands for total daily energy expenditure. It estimates the calories your body uses through essential functions, digestion, daily movement, and planned exercise.
When body fat is blank, the calculator estimates BMR with the Mifflin–St Jeor equation. When a valid body-fat percentage is entered, it uses Katch–McArdle instead. It then multiplies BMR by the selected activity factor and rounds BMR and TDEE to the nearest 10 calories.
A TDEE calculator is a starting estimate, not a direct metabolic measurement. Track average calorie intake and body weight consistently for two to three weeks; if the trend differs from the estimate, adjust gradually.
Choose the option that best reflects both structured exercise and everyday movement, including walking and physical work. If you are between levels, choose the lower one and compare the estimate with your two- to three-week weight trend.
In Mifflin–St Jeor, each additional year subtracts 5 calories from the resting estimate, while the male and female versions use constants of +5 and −161. When valid body fat switches the calculator to Katch–McArdle, age and sex no longer directly change the resting estimate.
A valid body-fat entry from 2% to 70% switches the calculator from Mifflin–St Jeor to the lean-mass-based Katch–McArdle equation. Leave the field blank to use Mifflin–St Jeor. Because body-fat measurements can be imprecise, an inaccurate entry can make the estimate less useful.
TDEE can provide a starting point. This calculator shows mathematical 500- and 1,000-calorie deficits and 250- and 500-calorie surpluses, but these do not guarantee a specific rate of weight loss, weight gain, or muscle gain. Loss targets below the page’s general calorie minimums are suppressed.
TDEE estimates total daily energy expenditure, BMR estimates resting energy needs, and BMI compares weight with height as a general screening estimate. None directly measures body composition, metabolic health, or treatment eligibility.
This tool is designed for adults age 18 and older. Children, pregnant or breastfeeding individuals, people with eating-disorder concerns, and those with medical conditions affecting nutrition or metabolism should seek individualized professional guidance.
The calculator uses Mifflin–St Jeor when body fat is blank and Katch–McArdle when a valid body-fat percentage is entered, then applies the selected activity factor. Calorie targets remain estimates and should be interpreted alongside real-world trends and individual health needs.
No crash diets. No guessing games. Connect with a Magnum Health provider and explore a personalized plan built around your goals.
This calculator and page are for general educational purposes only and are not medical advice, diagnosis, or a substitute for professional care. TDEE is an estimate and does not determine an appropriate calorie target or treatment eligibility. Services and prescriptions, when appropriate, require evaluation by a licensed clinician. Results and treatment options vary.