Aspire nutrition planning
TDEE calculator.
Estimate resting energy and maintenance calories, then treat the result as a starting hypothesis - not a precise prescription.
Estimate daily energy needs.
The activity factor should describe your average week, including work, walking and training - not the hardest day.
Free report
Email the estimate, planning range and calibration steps.
Estimated maintenance:
Calibration
- Track morning body weight and approximate intake for 14-28 days.
- Use the weekly weight average, not single-day changes.
- Adjust calories gradually if the observed trend differs from the goal.
Evidence
Mifflin et al. resting-energy equation
Frankenfield et al. equation validation review
How accurate is a TDEE calculator?
Mifflin-St Jeor estimates resting energy expenditure. Multiplying it by an activity category creates a planning estimate, not an individual measurement. The displayed ±10% range makes that uncertainty visible.
This calculator is informational. Consult a registered dietitian or physician for pregnancy, eating disorders, kidney disease, metabolic disease or clinical nutrition needs.
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