Calorie Calculator: TDEE, Resting Energy & Activity
Estimate total daily energy expenditure (TDEE), resting energy (RMR), or calories burned during one activity. If you searched for a BMR calculator, read the BMR vs RMR explanation below: this tool estimates resting energy rather than measuring basal metabolism. Results are approximate, not a prescribed food intake.
Read How to Calculate TDEE, Resting Energy and Activity Calories for worked examples and help distinguishing daily maintenance needs from activity energy.
How to calculate your TDEE
Daily mode uses the Mifflin-St Jeor equation to estimate resting energy expenditure (RMR): 10 x weight (kg) + 6.25 x height (cm) - 5 x age + coefficient. The male coefficient is +5 and the female coefficient is -161. This predicts resting energy, not a laboratory measurement of basal metabolism.
Estimated total daily energy expenditure (TDEE) = estimated resting energy x your chosen daily activity factor. TDEE represents the whole day, including resting functions, movement and digestion in a simplified model. For Age (years) 30, Weight (kg) 70, Height (cm) 175, Male coefficient (+5), and Daily activity factor 1.2, resting energy is 1648.75 kcal/day and the daily estimate is 1978.5, displayed as 1979 kcal/day.
The factor is a scenario assumption. An activity schedule, health conditions and individual variation may change actual needs. The tool does not identify a correct factor from your occupation or exercise history, and a calculated number is not a food-intake prescription.
BMR vs RMR: what does this calculator estimate?
Basal metabolic rate (BMR) refers to energy expenditure under strict basal measurement conditions, such as after an overnight fast and complete rest. Resting metabolic rate (RMR) is assessed under less restrictive resting conditions. The terms are often used interchangeably online, but this Mifflin-St Jeor calculation is a prediction of resting energy expenditure, not a measurement of either.
Resting energy is only one part of daily expenditure. Do not use the resting result alone as a daily food target. The TDEE result is a separate maintenance scenario, not a guaranteed intake recommendation.
TDEE calculator for women and men
The same Mifflin-St Jeor structure uses the selected published coefficient: -161 for the female coefficient or +5 for the male coefficient. For Age (years) 30, Weight (kg) 70, Height (cm) 175 and Daily activity factor 1.2, the female coefficient gives 1482.75 kcal/day resting energy and 1779.3 kcal/day estimated TDEE, displayed as 1779. The coefficient choice does not capture every person's physiology or replace individualized assessment.
How activity assumptions change maintenance calories
For the male example above, a factor of 1.2 gives 1978.5 kcal/day, while 1.4 gives 2308.25 kcal/day. These are alternative assumptions for the same measurements, not two measured needs. More frequent exercise does not automatically establish a precise factor. Review assumptions and trends over time with appropriate guidance instead of treating a single calculator number as exact.
Convert a chosen calorie total into macro grams
Once you have independently chosen a calorie total and macro split, use the Macro Calculator to convert calorie percentages into grams of protein, carbohydrates and fat. It does not determine a suitable deficit or optimal split, and the TDEE estimate is not automatically a weight-loss target.
Calculate activity calories burned with METs
Gross activity energy (kcal) = MET x 3.5 x weight (kg) / 200 x duration (minutes). This includes the conventional resting component during the session. The additional amount above that reference is estimated using (MET - 1) in the same formula.
For Weight (kg) 70, Duration (minutes) 30 and Activity intensity (MET) 3.5, the gross estimate is 129 kcal and the additional amount above the one-MET reference is 92 kcal, rounded. The example MET value illustrates the calculation; choose a documented value matching your actual activity.
Choose units and understand the limits
US inputs use pounds, whole feet and additional inches. Conversions use 1 lb = 0.45359237 kg and 1 in = 2.54 cm. Changing units clears measurement fields to avoid using a kilogram number as pounds. Daily and activity modes ignore inactive fields.
Software limits are weight equivalent to 30 to 350 kg, daily height equivalent to 100 to 250 cm, activity factor 1.00 to 2.50, duration greater than zero up to 1440 minutes, and MET 1 to 25. These limits prevent some input mistakes; they do not establish recommended body sizes, exercise levels or clinical validity across every combination.
Sources, interpretation and privacy
The resting equation comes from Mifflin et al., 1990: A new predictive equation for resting energy expenditure in healthy individuals. The original study included adults aged 19 to 78; this tool restricts daily mode to ages 20 to 78. For activity descriptions and MET values, consult the Compendium of Physical Activities and use a reference appropriate to the population and activity.
This is an educational estimate, not individualized nutrition advice. A qualified professional can help interpret needs that are not addressed by these equations. Inputs are calculated locally and are not saved or transmitted by this calculator; the hosting site may have separate analytics and privacy practices.
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