TDEE Calculator — Total Daily Energy Expenditure Formula

⚡ Calculate Your TDEE

Gender / Sex:

Age (Years):

Weight (kg):

Height (cm):

Activity Level:

Clinical Evidence & Methodology

Your Total Daily Energy Expenditure (TDEE) represents the exact number of calories your body burns in a 24-hour period across resting metabolism, digestive thermogenesis, and physical activity. Calculating your TDEE is the fundamental first step in establishing an accurate caloric deficit for fat loss or surplus for muscle growth.

1. Mathematical Formulas & Clinical Methodology

Our calculator utilizes the Mifflin-St Jeor Equation (1990), recognized by the Academy of Nutrition and Dietetics and the American Journal of Clinical Nutrition as the gold standard predictive equation for resting metabolic rate:

                    Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

                    Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

The calculated Basal Metabolic Rate (BMR) is then multiplied by your Physical Activity Level (PAL) coefficient derived from FAO/WHO/UNU guidelines:

Sedentary (desk job, little/no exercise): BMR × 1.2
Lightly Active (light exercise 1–3 days/week): BMR × 1.375
Moderately Active (moderate training 3–5 days/week): BMR × 1.55
Very Active (hard training 6–7 days/week): BMR × 1.725
Extremely Active (athlete, 2x daily training / physical job): BMR × 1.9

2. The Four Biological Components of TDEE

⚡ Basal Metabolic Rate (BMR) — 60–70%

Energy consumed by vital organs (brain, liver, kidneys, heart) in a thermoneutral state at rest.

🚶 Non-Exercise Activity (NEAT) — 15–20%

Unconscious movement: walking, fidgeting, posture maintenance, and daily physical tasks.

🔥 Thermic Effect of Food (TEF) — 8–10%

Metabolic cost of digesting and metabolizing nutrients (Protein: 20–30%, Carbs: 5–10%, Fats: 0–3%).

🏋️ Exercise Activity (EAT) — 5–10%

Direct caloric burn from intentional cardiovascular sessions and resistance weight training.

Peer-Reviewed Clinical References

A new predictive equation for resting energy expenditure in healthy individuals
Mifflin MD, St Jeor ST, Hill LA, et al. — Am J Clin Nutr. 1990;51(2):241-247.
Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults
Frankenfield D, Roth-Yousey L, Compher C. — J Am Diet Assoc. 2005;105(5):775-789.
Human energy requirements: Report of a Joint FAO/WHO/UNU Expert Consultation
Food and Agriculture Organization of the United Nations. — WHO Technical Report Series. Rome: FAO, 2004.

Frequently Asked Questions

Q: How often should I recalculate my TDEE?

You should recalculate your TDEE whenever your body weight changes by more than 3–5 kg (6–10 lbs) or when your weekly physical activity level substantially shifts.

Q: What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum energy needed to keep your organs alive in a coma-like resting state. TDEE is your BMR plus all physical movements and digestion.

👩‍⚕️

Medically Reviewed by Anna Brown, MSc Lead Clinical Nutritionist • MSc Biomedical Sciences, University of Edinburgh

AI PHOTO FOOD TRACKER

Track Your Calories in 2 Seconds with AI

Snap a photo of your meal. Our vision neural network calculates exact calories and macros automatically.

Get Cal AI for iOS →

Total Daily Energy Expenditure (TDEE) Calculator