Free nutrition tool
Free TDEE calculator.
Estimate the energy your body uses at rest and over a typical day. The result is an educational maintenance estimate, not a weight-loss prescription. No registration is required.
By NutriLife Editorial · Published . Product-team content; no clinical review claimed. Editorial standards.
Estimate your daily energy needs
For adults aged 19–78. Not for pregnancy, breastfeeding, eating-disorder care or a condition affecting energy needs. A clinician or registered dietitian can advise in those circumstances. These are estimates, not a calorie prescription.
How this calculator works
The Mifflin–St Jeor equation predicts resting energy expenditure (REE): 10 × weight in kg + 6.25 × height in cm − 5 × age in years, then +5 for the male coefficient or −161 for the female coefficient. The original study included adults aged 19–78. A prediction is not a metabolic measurement.
Total daily energy expenditure (TDEE) here equals predicted REE multiplied by your selected activity factor: 1.2, 1.375, 1.55 or 1.725. These broad calculator conventions are not validated individual activity measurements and are not coefficients from the original REE paper. Activity includes movement and exercise; do not add exercise calories again to this estimate.
Worked example and units
For a 30-year-old using the male coefficient, 70 kg and 175 cm: REE = 700 + 1093.75 − 150 + 5 = 1648.75 kcal/day. At factor 1.2, TDEE = 1978.5 kcal/day. The display rounds these to about 1650 and 1980 kcal/day. One pound is converted to 0.45359237 kg and one inch to 2.54 cm.
What the result can and cannot tell you
Your actual energy expenditure varies with body composition, health, movement and other factors this tool does not measure. Choosing the next activity factor can shift the estimate considerably. These factors are not statistical confidence limits. This calculator does not choose a deficit, predict a weight-loss date or establish a safe minimum intake.
- Original Mifflin–St Jeor study (1990), American Journal of Clinical Nutrition
- NIH / NIDDK Body Weight Planner and its scope limitations
- TDEE vs BMR: why the two numbers differ
- Explore calorie and macro tracking after estimating
Common questions
Is this the same as a BMR calculator?
It predicts resting energy expenditure and then estimates total daily expenditure. BMR is measured under stricter conditions; neither value is directly measured by this tool.
Do I need to register to see my result?
No. Calculation runs in your browser. Inputs are not saved, sent to NutriLife or added to your profile.
Is TDEE a calorie deficit target?
No. It is an estimate of maintenance expenditure. This tool does not prescribe a deficit or promise weight change.
Educational information only. Estimates are not measured intake or individualized medical advice.