A practical tool, a clearer next step

TDEE Calculator

Estimate daily energy needs from a resting-energy equation and an activity assumption.

Mifflin–St Jeor estimates resting energy; multiplying by your chosen activity factor gives a starting scenario, not a measured TDEE. Try 1.2 for mostly sedentary days, 1.5 for moderate activity or 1.8 for very active days. These activity factors are assumptions. Compare consistent intake and weight averages over several weeks. Height: 120–230 cm; weight: 35–300 kg.

Method and source

For adults. These educational estimates are not a prescription, diagnosis or a plan for pregnancy, breastfeeding or a medical condition.

How to interpret the result

Activity multipliers are starting assumptions, not measured energy expenditure. Use the result as an initial estimate rather than a precise calorie prescription.

Keep the context

Choose the next guide for the question you are trying to answer.

Keep a dated progress-photo history

Explore saved check-ins and comparisons in LeanLens. History and full reports depend on your plan.

All body composition tools

Choose another tool by input and task.

Understand body composition

Read the method and limitations before drawing a conclusion.

Common questions

Why does my actual maintenance differ?

Activity, individual variation and input error can make actual expenditure differ from the formula. Evaluate a consistent trend rather than adjusting to one weigh-in.