Updated
TDEE and Maintenance Calorie Calculator for Coaches
Estimate an adult client's maintenance calories from their weight, height and age. Enter your own activity factor, then leave the adjustment at zero or enter a change for planning. Defaults are examples, not recommendations.
Estimates for planning, not medical advice.
Use the calculator
Estimates for planning, not medical advice. Inputs stay in this browser and are not saved or sent to an AI service.
Method and assumptions
Mifflin-St Jeor estimates resting energy expenditure: 10 × weight in kg + 6.25 × height in cm − 5 × age in years + coefficient. The male coefficient is +5; the female coefficient is −161. Pounds convert to kg using 0.45359237; inches convert to cm using 2.54.
Source: Mifflin MD et al., Am J Clin Nutr 1990;51(2):241–247, A new predictive equation for resting energy expenditure in healthy individuals. The publisher’s indexed abstract and coefficients were checked on 9 October 2026. The equation estimates resting needs; it does not directly measure a client's energy use.
Estimated maintenance calories (TDEE) = resting estimate × the activity factor you enter. The factor is a separate assumption, not part of the original equation. The default 1.55 is an example, not an assessment of the client's activity. Enter a factor appropriate to your assessment and review the estimate against the client's observed intake and progress.
Planning target = estimated maintenance + your daily adjustment. Zero keeps maintenance unchanged. A negative value subtracts calories; a positive value adds them. This tool does not prescribe a deficit, surplus or minimum intake, predict a weight-change timeline, or establish whether a target is suitable.
The displayed values round to two decimals; calculations keep full precision. Use this adult planning estimate within your professional scope. It is not designed for children or to set intake during pregnancy, breastfeeding or medical nutrition treatment. A positive result is an arithmetic check, not evidence that an intake is safe.
Worked example with default inputs
- Mifflin equation coefficient
- female
- Age (adults only, whole years)
- 35
- Body weight
- 70
- Weight unit
- kg
- Height
- 165
- Height unit
- cm
- Activity factor (your assumption; example 1.55)
- 1.55
- Daily calorie adjustment (kcal; 0 = maintenance)
- 0
These are adult planning estimates. The activity factor and calorie adjustment are your inputs, not recommendations. Results round to two decimals and do not establish a suitable or safe intake.
| Estimate | kcal/day | How it is calculated |
|---|---|---|
| Resting energy | 1395.25 | Mifflin-St Jeor equation |
| Maintenance (TDEE) | 2162.64 | Resting estimate × 1.55 |
| Planning target | 2162.64 | Maintenance + 0 kcal |
Related resources
Frequently asked questions
What is the difference between resting calories and TDEE?
The resting estimate covers energy use at rest. This tool multiplies that estimate by your chosen activity factor to estimate total daily energy expenditure (TDEE), also called maintenance calories. The factor adds an assumption about activity; it is not a direct measurement.
Which activity factor should I use for a client?
Enter a factor based on your assessment rather than accepting the example as a recommendation. The tool does not infer activity from a job title or training schedule. Review the estimate against observed intake and progress and adjust your assumptions where appropriate.
Can I calculate a calorie deficit or surplus?
Yes. Enter your chosen negative or positive daily calorie adjustment. The result shows the arithmetic target alongside estimated maintenance. The calculator does not recommend an adjustment or judge whether the target is suitable for the client.
Can I use pounds and inches?
Yes. Select lb for body weight and in for height, then enter the measurements in those units. Changing a unit does not convert the number already in the input. The calculation converts the submitted measurements to kg and cm.
Does this replace a client's food and progress records?
No. It provides a starting estimate for adult planning. Use a meal plan and check-in records to review what happens in practice. Refer nutrition decisions outside your scope to an appropriately qualified professional.