Use this independent UK TDEE calculator to estimate your daily maintenance calories from age, sex, height, weight and activity level. It uses the Mifflin-St Jeor resting-energy equation and standard activity multipliers. This is not an official NHS calculator and the result is an estimate, not a personalised diet prescription.
TDEE calculator
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimate of the energy your body uses across a typical day. It combines resting energy needs with an adjustment for activity. A TDEE estimate is commonly used as a starting point for understanding maintenance calories.
How this TDEE calculator works
The calculator first estimates resting energy expenditure with the Mifflin-St Jeor equation, then multiplies that figure by the activity factor you select. The NHS does not publish a branded TDEE formula; NHS guidance instead gives general average calorie needs and notes that individual needs vary with age, weight, height and exercise.
Male equation: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5.
Female equation: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161.
TDEE estimate: BMR × activity multiplier.
Activity multipliers used
| Activity level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Worked example
For a 30-year-old man who is 180 cm tall, weighs 80 kg and selects moderately active, the equation estimates BMR at 1,780 kcal/day. Multiplying 1,780 by 1.55 gives an estimated TDEE of 2,759 kcal/day.
How to understand your result
Your TDEE is an estimate of maintenance energy use, not a guarantee of the exact calories your body burns. NHS guidance says an average man needs around 2,500 kcal per day and an average woman around 2,000 kcal, but it also states that needs can differ according to age, weight, height and exercise. A personalised equation can therefore be useful as an estimate, while your real-world needs may be higher or lower.
Limitations and safety
- The equation predicts resting energy expenditure; it does not directly measure it.
- Activity multipliers are broad categories, so choosing a different level can materially change the result.
- This adult tool is not intended for children, pregnancy or personalised clinical nutrition.
- If you have a medical condition, special dietary requirements or an eating disorder or history of one, seek appropriate professional advice before making significant dietary changes.
Authoritative sources
- NHS: Understanding calories
- NHS: Overweight and obesity
- Mifflin et al. (1990): predictive equation for resting energy expenditure
Related calculators
- NHS Calculator
- Calorie Deficit Calculator NHS
- Calorie Calculator NHS
- BMR Calculator NHS
- BMI Calculator NHS
- How Much Weight Have I Lost Calculator NHS
- How Many Steps to Lose Weight Calculator NHS
Frequently asked questions
Is this an official NHS TDEE calculator?
No. This is an independent UK calculator. It links to NHS calorie guidance, but the TDEE equation itself is not an NHS formula.
What is the difference between BMR and TDEE?
BMR is an estimate of energy used at rest. TDEE takes that estimate and applies an activity multiplier to estimate total daily energy use.
Can I use stone and pounds?
Yes. Choose UK / Imperial and enter height in feet and inches and weight in stone and pounds. The calculator converts these values internally before applying the equation.
Why can my real calorie needs differ from the result?
Predictive equations and activity categories are estimates. Body composition, day-to-day movement, training and individual physiology can all affect actual energy expenditure.
Last formula and guidance verification: 16 September 2026. This calculator provides general information only and is not medical or dietary advice.