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TDEE calculator: your daily calorie needs
Your total daily energy expenditure (TDEE) is roughly the number of calories that keeps your weight stable. This calculator estimates it from your age, sex, height, weight and activity level.
Tell the GLPMate assistant what you ate and it logs the meal for you, protein included.
TDEE is your resting energy use (basal metabolic rate) multiplied by an activity factor. This calculator uses the Mifflin–St Jeor equation — 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women — and multiplies the result by 1.2 (sedentary) up to 1.9 (extra active). It is an estimate, not a measurement.
How the estimate works
First, the Mifflin–St Jeor equation estimates your basal metabolic rate — the energy your body uses at rest. That number is then multiplied by an activity factor that accounts for daily movement and exercise. The result is your estimated maintenance intake.
| Activity level | Factor |
|---|---|
| Sedentary — little or no exercise | × 1.2 |
| Lightly active — exercise 1–3 days a week | × 1.375 |
| Moderately active — exercise 3–5 days a week | × 1.55 |
| Very active — hard exercise 6–7 days a week | × 1.725 |
| Extra active — physical job plus training | × 1.9 |
Why it is only an estimate
Equations are built from group averages. Body composition, health conditions, some medicines and how accurately you judge your activity all shift your real needs. Your weight trend over a few weeks is the best check on any estimate.
Using it on a GLP-1
Treat the number as a reference point, not a target. A steady loss with enough protein and regular strength training helps the weight you lose come mostly from fat rather than muscle. Your clinician or a registered dietitian can set a personal target.
This calculator is for general education only. It is not medical or dietary advice. Calorie and nutrition targets — especially while taking a GLP-1 medicine — should be set with your clinician or a registered dietitian.
Sources
- Mifflin et al., “A new predictive equation for resting energy expenditure in healthy individuals” (Am J Clin Nutr, 1990) — the Mifflin–St Jeor equation
- Physical-activity multipliers — commonly used factors from 1.2 (sedentary) to 1.9 (extra active); an estimate, not a measurement
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Calorie questions
What is TDEE?
Total daily energy expenditure: the calories you use in a day through resting metabolism, digestion and activity. Eating about this amount keeps your weight roughly stable; eating less leads to weight loss over time.
How accurate is the Mifflin–St Jeor equation?
It is one of the most widely used equations for estimating resting energy needs in adults, but it is still based on group averages. Your real needs can be higher or lower, so check the estimate against your weight trend.
How many calories should I eat on Ozempic, Wegovy or Mounjaro?
There isn't one number. These medicines reduce appetite, and the bigger risk is often eating too little — especially too little protein. Agree a target with your prescriber or a registered dietitian, and avoid very low-calorie diets unless they supervise it.
Should I recalculate as I lose weight?
Yes. A lower body weight uses less energy, so your estimate falls as you lose weight. Recalculating every few kilograms keeps the reference point realistic.
Log meals in seconds.
Type what you ate and the GLPMate assistant logs it. iOS & Android.