Everyday health tool

TDEE Calculator: Estimate Your Daily Calorie Needs

A transparent, adult-only estimate of your daily energy needs — with the method and limits in plain language.

Estimate your daily calorie needs

Choose your units, then enter the information used by the equation. Your entries stay in this browser.

This equation has female and male constants; it does not assess gender identity or hormones.

Pick the option that resembles most weeks, not an exceptional day.

Calculated in your browser. Health Atlas does not send or save what you enter.

Before you use the number

  • TDEE is an estimate of daily energy use, not a diagnosis or a promise.
  • The result uses age, height, current weight, the sex category used by the equation, and your selected activity level.
  • This adult-only tool is not for pregnancy, breastfeeding, or individual clinical nutrition care.

What TDEE means

TDEE stands for total daily energy expenditure: an estimate of the energy used across a day, including basic body functions and activity. People often use it as a maintenance-calorie starting point, but it is still an estimate rather than a number your body must hit exactly.

How this calculator works

First, the calculator estimates resting energy with the Mifflin–St Jeor equation. It uses age, height, current weight, and the sex category used by the equation. The tool then applies the activity factor you select to produce the daily estimate.

Choose a typical week

Activity selection matters. Pick the description that resembles most weeks, rather than an unusually active or unusually quiet day.

Why your real needs may differ

Predictive equations are practical, but individual error can be meaningful. Sleep, illness, medication, body composition, changes in routine, and other factors may make a calculated value less representative of one person.

This tool does not apply a separate, universal adjustment for perimenopause or menopause. Age is already an input to the equation; individual circumstances can still vary.

When this calculator is not the right tool

Do not use this calculator if you are pregnant or breastfeeding. It is also not designed for children or teens, or for someone who needs individual clinical nutrition care.

Pause if tracking is distressing

If food, weight, or calorie tracking is causing distress, step away from the estimate and consider support from a qualified health professional.

TDEE calculator FAQ

Is TDEE the same as maintenance calories?

TDEE estimates all the energy used in a day. It can be a maintenance-calorie starting point, but an individual estimate can differ from real-world needs.

Does this calculator use a menopause adjustment?

No. It does not subtract calories solely because someone is in perimenopause or menopause. Age is included in the equation, while individual circumstances can still vary.

Can I use this calculator while pregnant or breastfeeding?

No. This tool is not designed for pregnancy or breastfeeding. Discuss energy needs in those life stages with a qualified clinician.

Sources

  1. Mifflin MD, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990.
  2. Frankenfield D, et al. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. 2005.
  3. National Institute of Diabetes and Digestive and Kidney Diseases. Body Weight Planner.
  4. USDA National Agricultural Library. DRI Calculator for Healthcare Professionals.
  5. National Academies. Dietary Reference Intakes for Energy. 2023.

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