This TDEE calculator estimates total daily energy expenditure from weight, height, age, sex, and activity level. It first computes basal metabolic rate with the Mifflin-St Jeor equation, then multiplies by an activity factor. The result is a maintenance calorie estimate, not a medical prescription.
How to use the TDEE calculator
- Enter body weight in kilograms.
- Enter height in centimeters.
- Enter age in years and select sex.
- Choose an activity multiplier that matches your typical week.
- Read BMR and TDEE in the results panel.
Mifflin-St Jeor formula used here
Male BMR = 10 * kg + 6.25 * cm – 5 * age + 5.
Female BMR = 10 * kg + 6.25 * cm – 5 * age – 161.
TDEE = BMR × activity factor. Common activity factors range from sedentary desk work near 1.2 up through very active training schedules near 1.9. The exact options on the form match the multipliers baked into this Multicalify tool.
Worked example
A 30-year-old male at 80 kg and 180 cm has BMR = 10*80 + 6.25*180 – 5*30 + 5 = 800 + 1,125 – 150 + 5 = 1,780 kcal. With activity 1.55, TDEE is about 1,780 * 1.55 = 2,759 kcal. That is a rough maintenance estimate if weight, height, and activity stay stable.
Reading the result
TDEE is an estimate of calories needed to maintain current weight under the activity you selected. Eating below TDEE tends to support a deficit. Eating above TDEE tends to support a surplus. Real-world results still depend on food tracking accuracy, sleep, stress, and how well the activity factor matches your week.
Related Multicalify tools
For a broader calorie target workflow, use the calorie calculator. Isolate resting burn with the BMR calculator. Split protein, carbs, and fat with the macro calculator. Estimate exercise burn separately with the calories burned calculator.
Limitations and safety notes
This is an educational estimate. It does not diagnose metabolic conditions or replace advice from a clinician or registered dietitian. Pregnancy, illness, extreme training blocks, and certain medications can change energy needs. Use body-weight trends over weeks as a reality check rather than treating a single TDEE number as exact.
Frequently asked questions
Should I use pounds or kilograms?
This calculator expects kilograms and centimeters. Convert pounds to kilograms by dividing by 2.2046, and inches to centimeters by multiplying by 2.54.
Why does my TDEE differ from another site?
Sites may use Harris-Benedict, Katch-McArdle, or different activity tables. Multicalify TDEE uses Mifflin-St Jeor plus the activity factor on the form.
Is TDEE the same as BMR?
No. BMR is an estimate of resting burn. TDEE scales BMR by activity to approximate full-day expenditure.