Maintenance Calories Calculator (TDEE)
Calculate your BMR, TDEE and daily calorie targets for weight loss, maintenance or gain with the Mifflin-St Jeor formula — right in your browser.
Processed entirely in your browser — nothing you enter here is ever uploaded.
Result
About this tool
This page opens the calorie calculator with a moderate activity level preselected — exercise a few times a week — the most common starting point for people who simply want to know their maintenance number before they decide to cut, bulk or stay put.
Maintenance calories, also called TDEE (total daily energy expenditure), are the calories your body burns in an average day once your activity is included, not just at rest. Enter your own sex, age, height and weight, adjust the activity level if it doesn't match your real week, and the tool multiplies your BMR by the matching factor to produce that number.
Once you have your maintenance figure, the same result panel shows four adjusted targets — mild and standard deficits for weight loss, mild and standard surpluses for weight gain — so you can move off maintenance in either direction without recalculating anything by hand.
Example. A male age 30, 180 cm and 80 kg at the 1.2 activity factor shows a BMR of 1780 kcal/day and a TDEE of 2136 kcal/day.
Limit. The equation is Mifflin-St Jeor, and the activity choices are only 1.2, 1.375, 1.55, 1.725 and 1.9.