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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.

Personalize my TDEE Use the free estimate first

Estimate your targets

Enter the basics that shape this estimate, then use the interactive calculator after the app loads to adjust the numbers.

Input

sex

Input

age

Input

height

Input

weight

Input

activity level

1

BMR estimate

This output is useful for planning, not for diagnosis or guaranteed results.

2

activity multiplier

This output is useful for planning, not for diagnosis or guaranteed results.

3

TDEE estimate

This output is useful for planning, not for diagnosis or guaranteed results.

Methodology

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.

Personalize my TDEE

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.

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