TDEE & Calorie Planner
Estimate daily maintenance calories with Mifflin–St Jeor, compare activity assumptions and explore a chosen calorie adjustment.
Energy planning inputs
Your daily energy estimate
2,369.76 kcal/day · chosen scenario
Maintenance estimate: 2,633.06 kcal/day
Full result table
| Activity multiplier | RMR (kcal/day) | Maintenance (kcal/day) | Chosen scenario (kcal/day) |
|---|---|---|---|
| 1.2 | 1,698.75 | 2,038.5 | 1,834.65 |
| 1.375 | 1,698.75 | 2,335.78125 | 2,102.203125 |
| 1.55 | 1,698.75 | 2,633.0625 | 2,369.75625 |
| 1.725 | 1,698.75 | 2,930.34375 | 2,637.309375 |
| 1.9 | 1,698.75 | 3,227.625 | 2,904.8625 |
Adults 20–80 only. RMR and activity multipliers are estimates; activity labels are broad assumptions. Not intended for pregnancy, breastfeeding, illness or eating-disorder care. Results below estimated resting energy are flagged, not endorsed.
Let’s work it out.
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How to use TDEE & Calorie Planner
- Enter adult age, current body weight in kilograms and height in centimetres.
- Pick the multiplier that best represents a typical day, including work and movement outside workouts.
- Maintenance is the estimated intake associated with the selected activity assumption.
Worked example
For the male coefficient, age 30, 75 kg and 175 cm: RMR = 1,698.75 kcal/day. At 1.55 activity, maintenance = 2,633.0625; a −10% scenario = 2,369.75625 kcal/day.
Formula, accuracy & limitations
RMR = 10 × kg + 6.25 × cm − 5 × age + s, where s = 5 for the male coefficient and −161 for the female coefficient. Estimated TDEE = RMR × chosen activity multiplier. Scenario calories = TDEE × (1 + adjustment / 100).
Adults 20–80 only. RMR and activity multipliers are estimates; activity labels are broad assumptions. Not intended for pregnancy, breastfeeding, illness or eating-disorder care. Results below estimated resting energy are flagged, not endorsed.
These outputs use the stated model and your supplied inputs. A mathematically consistent model can still differ from personal measurements. Scenario curves and formula comparisons are not statistical confidence intervals.
Read the research and method reference ↗Start with consistent measurements
Enter adult age, current body weight in kilograms and height in centimetres. The sex selector chooses the constant in the published equation. It does not measure body composition. A resting-energy lab measurement can differ even when every input is correct.
Choose activity for your whole day
Pick the multiplier that best represents a typical day, including work and movement outside workouts. The comparison view holds your resting-energy estimate constant and changes only this multiplier. Do not add exercise calories again if that activity is already represented.
Read maintenance before changing the target
Maintenance is the estimated intake associated with the selected activity assumption. Your adjustment changes that estimate by a percentage. Compare the resulting number with the unadjusted estimate and revisit the assumption using observed trends; one day of scale change is not a calibration test.
Frequently asked questions
Is TDEE the same as resting metabolism?
Resting metabolism estimates energy at rest. TDEE multiplies that estimate to represent a whole day. The gap in the chart is the multiplier contribution, not a separately measured exercise burn.
Why can another calculator give different calories?
A different resting equation, activity multiplier or rounding rule changes the answer. This page shows all three so you can compare assumptions instead of treating one number as a measurement.
Does the adjustment predict weight loss?
The adjustment changes calorie arithmetic only. It does not promise a rate of weight change or include metabolic adaptation.
Can I use a wearable calorie reading here?
This version calculates from the published resting equation and selected multiplier. It does not combine wearable data with the estimate; adding both could count activity twice.
