Lunia · Free tools
TDEE Calculator
Estimate daily maintenance energy from resting needs and an activity multiplier.
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How this calculator works
Mifflin-St Jeor estimates resting energy. Multiplying by your selected activity factor gives an approximate total daily energy expenditure. The factors describe broad daily patterns rather than a precise count of workouts.
A worked example
Body weight: 70 · Weight unit: Kilograms · Height: 170 · Length unit: Centimetres · Age in years: 30 · Sex coefficient used by the formula: Female coefficient · Activity multiplier: Moderately active (1.55×)
- Estimated maintenance energy
- 2,250 kcal/day
- Resting energy estimate
- 1,452 kcal/day
- Activity multiplier
- 1.55×
These are illustrative inputs, not personal recommendations.
Common questions
Does the activity multiplier include exercise?
Yes, it is intended to describe your whole day. Adding a full workout estimate on top can count the same activity twice.
How should I use the result?
Adult estimates only. These models are not individual nutrition plans and are not intended for pregnancy, breastfeeding, children or medical conditions affecting energy needs. Do not add exercise calories again if your activity multiplier already includes them.
Sources & method references
- Mifflin et al. (1990), resting energy equationpubmed.ncbi.nlm.nih.gov (opens in a new tab)
- NIDDK Body Weight Planner and model limitationsniddk.nih.gov (opens in a new tab)
Formula-based results are estimates, not individual medical advice.