Welcome to the **accurate TDEE calculator**. Total Daily Energy Expenditure (TDEE) is the total amount of calories your body burns in a day, factoring in your Basal Metabolic Rate (BMR) and physical activity. Use the tool below to estimate your precise maintenance calories and plan your diet for weight loss, maintenance, or gain.
Accurate TDEE Calculator
Your Estimated Total Daily Energy Expenditure (TDEE) is:
Calories/Day
Accurate TDEE Calculator Formula
This calculator uses the highly accurate **Mifflin-St Jeor Equation** to first determine your Basal Metabolic Rate (BMR), and then applies an Activity Multiplier (AM) to estimate your TDEE.
$$\text{TDEE} = \text{BMR} \times \text{Activity Multiplier}$$
Mifflin-St Jeor Equation (for BMR):
Male: $$10 \times \text{Weight}(\text{kg}) + 6.25 \times \text{Height}(\text{cm}) – 5 \times \text{Age}(\text{years}) + 5$$
Female: $$10 \times \text{Weight}(\text{kg}) + 6.25 \times \text{Height}(\text{cm}) – 5 \times \text{Age}(\text{years}) – 161$$
Variables Used in the Calculation
Understanding the input variables is key to getting the most accurate result from your TDEE calculation:
- Age (Years): Used in the BMR calculation, as metabolism naturally slows with age.
- Weight (kg/lb): Your current body mass, a primary factor in the energy required to maintain bodily functions.
- Height (cm/in): Along with weight, height helps determine overall body size for BMR estimation.
- Sex: Males generally have a higher BMR due to greater average muscle mass.
- Activity Level: This is the crucial multiplier that adjusts BMR based on your exercise habits. The values range from 1.2 (Sedentary) to 1.9 (Extra Active).
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What is TDEE (Total Daily Energy Expenditure)?
TDEE represents the total number of calories your body burns in a 24-hour period. It is the most important number for managing your weight. If you consume fewer calories than your TDEE, you will lose weight; if you consume more, you will gain weight. If your intake matches your TDEE, your weight will remain stable (maintenance).
The TDEE is composed of four main components:
- Basal Metabolic Rate (BMR): The energy your body needs to maintain basic life functions (breathing, circulation, organ function) at rest. This is the largest component.
- Thermic Effect of Food (TEF): The energy required to digest, absorb, and store food.
- Non-Exercise Activity Thermogenesis (NEAT): Energy burned from all movement that is not formal exercise (e.g., fidgeting, walking to the car, standing).
- Exercise Activity Thermogenesis (EAT): Calories burned during structured exercise or workouts.
How to Calculate Accurate TDEE (Example)
Let’s walk through an example for a 30-year-old male, weighing 75 kg, 175 cm tall, with a moderately active lifestyle (AM = 1.55):
- Calculate BMR (Mifflin-St Jeor): $$\text{BMR} = (10 \times 75) + (6.25 \times 175) – (5 \times 30) + 5$$ $$\text{BMR} = 750 + 1093.75 – 150 + 5 = 1798.75 \text{ calories}$$
- Determine Activity Multiplier (AM): Based on “Moderately Active,” the AM is 1.55.
- Calculate TDEE: $$\text{TDEE} = \text{BMR} \times \text{AM}$$ $$\text{TDEE} = 1798.75 \times 1.55 \approx 2788 \text{ calories}$$
In this example, the subject requires approximately 2,788 calories per day to maintain their current weight.
Frequently Asked Questions (FAQ)
Is TDEE the same as BMR?
No. BMR (Basal Metabolic Rate) is the minimum energy required to keep you alive and functioning at rest. TDEE (Total Daily Energy Expenditure) is BMR plus the calories burned through all daily activities and exercise.
Which BMR formula is the most accurate for TDEE?
The Mifflin-St Jeor equation, used in this calculator, is generally considered the most accurate BMR formula for the general population, surpassing older methods like the Harris-Benedict formula.
What is the best Activity Level to choose?
Be honest and slightly conservative. Most desk workers who exercise 3 times a week fall into the ‘Lightly Active’ or low end of ‘Moderately Active’ range. Overestimating your activity will lead to a high TDEE and potential weight gain if you follow it.
How can I increase my TDEE?
The primary ways to increase your TDEE are increasing your physical activity (EAT) and building more muscle mass. Since muscle requires more energy to maintain than fat, increasing your muscle mass will raise your BMR, thus increasing your TDEE even on rest days.