Starlight Tools

TDEE Calculator: Maintenance Calories, BMR, and Macros

Use this TDEE calculator to estimate how many calories you should eat for maintenance, weight loss, or weight gain. Results include BMR, activity multiplier, goal calories, weekly target, optional macros, and kcal/kJ views.

Maintenance caloriesYour estimated TDEE for staying the same weight.
Goal caloriesDaily and weekly targets from pace or target date.
Macro supportOptional macro split and protein targets.

Calculate Your TDEE

For adults 18+. Estimates are starting points, not medical advice.

Prepared by: Starlight Tools editorial team. Last reviewed: June 24, 2026.
Sources: Mifflin-St Jeor, revised Harris-Benedict, Katch-McArdle, and peer-reviewed resting energy expenditure comparisons cited below.
Privacy: All calculations run in your browser. Nothing is uploaded or stored.
Units
Body Details
Adult estimates only. Use professional guidance for children and teens.
Needed only for Katch-McArdle.
Activity
Use this directly, or let the guided selector recommend a multiplier.
Recommended multiplier: 1.20. Mostly seated days with little exercise usually start at sedentary.
Advanced options
Katch-McArdle can be useful when body fat is known because it estimates needs from lean body mass.
If selected, we’ll show grams/day for each macro at your target calories.
Gives a body-weight-based protein target in g/day.
Goal
Estimated goal adjustment: 0 kcal/day (maintain).
Timeline mode estimates daily calories to reach the goal and maintenance at the goal weight.
Results will appear here.

What Your Result Includes

Total Daily Energy Expenditure (TDEE) is an estimate of the calories you burn in a full day from resting metabolism, daily movement, exercise, and digestion.

The result starts with your Basal Metabolic Rate (BMR), applies your selected activity multiplier, then adjusts calories for maintenance, loss, gain, or a target-date plan.

Use the output as a starting point. Track your 7-day average weight and adjust based on real progress.

Understanding TDEE and Calorie Needs

This tool calculates daily calorie needs in 3 steps:

  1. Estimate BMR (resting calories) from your inputs and selected formula.
  2. Apply activity multiplier to get maintenance calories (TDEE).
  3. Apply goal adjustment from your selected weekly pace or target date.

Formula 1: Mifflin–St Jeor (default)
Men: BMR = 10×kg + 6.25×cm − 5×age + 5
Women: BMR = 10×kg + 6.25×cm − 5×age − 161

Formula 2: Harris–Benedict (revised)
Men: BMR = 13.397×kg + 4.799×cm − 5.677×age + 88.362
Women: BMR = 9.247×kg + 3.098×cm − 4.330×age + 447.593

Formula 3: Katch-McArdle
BMR = 370 + 21.6 × lean body mass in kg. Lean body mass = weight × (1 − body fat %). This can be useful when body fat is known because it estimates needs from lean mass instead of total body weight.

Activity multipliers: 1.2 (Sedentary), 1.375 (Lightly Active), 1.55 (Moderately Active), 1.725 (Very Active), 1.9 (Extra Active).

The activity multiplier is usually the biggest uncertainty, so the guided selector recommends a starting point from job type, steps, workouts, intensity, and labor.

Academic References

  • Mifflin MD, St Jeor ST, Hill LA, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. DOI: 10.1093/ajcn/51.2.241
  • Roza AM, Shizgal HM. (1984). The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. DOI: 10.1093/ajcn/40.1.168
  • Katch FI, McArdle WD. (1975). Prediction of body density from simple anthropometric measurements in college-age men and women.
  • Frankenfield D, Roth-Yousey L, Compher C. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. DOI: 10.1016/j.jada.2005.02.005
  • Harris JA, Benedict FG. (1918). A Biometric Study of Human Basal Metabolism. DOI: 10.1073/pnas.4.12.370

Accuracy Caveats and Adjustment Rule

TDEE formulas are population averages. Your real maintenance calories can differ because activity is hard to judge, non-exercise movement changes during dieting, metabolism varies, food tracking is imperfect, and water weight can mask fat loss or gain.

Practical adjustment rule: weigh under similar conditions, track a 7-day average for 2-4 weeks, then adjust intake by 100-150 kcal/day if the trend is not moving as expected. Keep protein, sleep, and training context in mind before making aggressive changes.

Adult scope: this calculator is intended for adults. It is not suitable as nutrition guidance for children, teens, pregnancy, breastfeeding, eating disorder risk, medical conditions, or specialized athletic fueling without professional support.

Worked Examples

Maintenance Example

Male, 36, 75 kg, 178 cm, Mifflin-St Jeor:

BMR = 10×75 + 6.25×178 − 5×36 + 5 = 1,688 kcal/day.

Moderately active multiplier 1.55 gives TDEE = 1,688 × 1.55 = 2,616 kcal/day.

Goal Adjustment Example

If maintenance is 2,300 kcal/day and the goal is to lose 0.5 kg/week, the estimated deficit is 0.5×7,700÷7 = 550 kcal/day.

Target calories = 2,300 − 550 = 1,750 kcal/day. After 2-4 weeks, adjust by 100-150 kcal/day if the 7-day average trend is off target.

TDEE Calculator FAQ

What is TDEE?

TDEE means Total Daily Energy Expenditure. It estimates the calories you burn in a full day from resting metabolism, movement, exercise, and digestion.

How accurate is this calculator?

It is a starting estimate. Formula error, activity estimates, water retention, and food tracking accuracy can move real needs above or below the result.

Which formula should I use?

Mifflin-St Jeor is a strong default for most adults. Harris-Benedict is useful for comparison. Katch-McArdle can be useful when you know body fat percentage because it estimates from lean body mass.

What activity level should I choose?

Use the guided selector if unsure. It considers job type, steps per day, workouts per week, workout intensity, and physical labor, then suggests a multiplier you can override.

How many calories should I eat to lose weight?

A common starting point is maintenance calories minus about 250-500 kcal/day. Timeline mode can estimate the daily target implied by a specific goal date.

What is a safe calorie deficit?

Many adults use a moderate 250-500 kcal/day deficit. Larger deficits are more context-dependent and should be discussed with a qualified professional.

Why did my weight not change?

Water retention, sodium, stress, menstrual cycle changes, digestion, and imperfect tracking can hide fat loss or gain. Use 7-day averages before changing calories.

Is this suitable for teens, pregnancy, athletes, or medical conditions?

No calculator result should guide nutrition for children, teens, pregnancy, breastfeeding, eating disorder risk, high-level athletics, or medical conditions without professional support.

Release Updates

v1.2 (June 24, 2026)

  • Added Katch-McArdle body-fat-aware BMR, guided activity recommendations, timeline goal planning, kcal/kJ results, visible FAQ, and clearer adult-scope guidance.

v1.1 (February 17, 2026)

  • Added flexible goal pace controls, protein targets, practical result ranges, and a quick activity estimator helper.

5 Fun Facts about Calories & TDEE

Most burn is “background”

For many desk workers, 60–75% of daily calories are just keeping the lights on (BMR), not workouts.

Hidden burn

Adaptive metabolism

Long dieting can lower daily burn by a few hundred calories—your body quietly trims “nonessential” movement (NEAT).

NEAT drop

Protein is “expensive”

Digesting protein costs ~20–30% of its calories (thermic effect). Carbs cost ~5–10%, fats ~0–3%.

Thermic effect

Steps are modest

Adding 2,000 steps is roughly 70–100 kcal for most adults—tiny changes compound over weeks.

Small moves

Sleep shifts appetite

Short nights can spike hunger hormones; people often eat 200–500 kcal more after a poor sleep.

Rest factor

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