Activity multipliers used here
The calculator uses Mifflin–St Jeor BMR and multiplies it by 1.2 for mostly seated, 1.375 for lightly active, 1.55 for moderately active, or 1.725 for very active.
TDEE Calculator for Maintenance Calories
Estimate total daily energy expenditure, BMR, and maintenance calories, then use ZenFit AI to personalize the target around your goal and schedule.
Check whether your current calorie direction supports fat loss and strength. Take the ZenFit Recomp Check →
Estimate your targets
Enter the basics that shape this estimate, then adjust the numbers after the calculator loads.
sex
age
height
weight
activity level
BMR and TDEE answer different questions
BMR is the resting-energy estimate. TDEE is the maintenance estimate after applying the selected activity multiplier. Neither number accounts perfectly for every day, so treat it as a baseline to test.
Validate maintenance over time
Hold the starting intake reasonably steady, review the trend over multiple weeks, and consider training, movement, sleep, appetite, and adherence before deciding whether the estimate needs adjustment.
Useful next steps
Protein CalculatorAllocate a practical protein range after estimating maintenance.ZenFit Recomp CheckReview calories alongside protein, training, schedule, and progress.Calorie CalculatorAdd a goal direction to the maintenance estimate.Calorie Deficit CalculatorChoose a conservative deficit from maintenance.
Method used
Uses Mifflin-St Jeor BMR and common activity multipliers to estimate daily maintenance calories.
The estimate should be compared with real-world outcomes over time. Body weight trends, training performance, hunger, schedule, sleep, injury status, and consistency can all change what works in practice.
Important safety note
This tool is for general fitness education and planning context. It is not medical advice. If you are pregnant, managing a medical condition, recovering from an injury, changing medication, or unsure whether a calorie or training change is appropriate, speak with a qualified clinician.
Next step
Build the plan behind this result
Use the quiz to connect this tool's estimate to workouts, meals, progress tracking, and AI coach context around your real week.
Frequently asked questions
What does TDEE mean?
TDEE means total daily energy expenditure: an estimate of how many calories you burn in a day including resting needs and activity.
Is TDEE exact?
No. TDEE is an estimate. Use it as a starting point and adjust based on body weight trend, hunger, training performance, and consistency.
How does ZenFit AI use TDEE?
ZenFit AI can use your body data, goal, activity, schedule, and preferences to turn a maintenance estimate into a more personalized plan.
Useful next estimates
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