Use this accurate Total Daily Energy Expenditure (TDEE) calculator to estimate the number of calories you burn daily, factoring in your basal metabolic rate (BMR) and activity level. This is the crucial first step for planning successful weight management.
Accurate TDEE Calculator
TDEE Calculator Accurate Formula: Mifflin-St Jeor
We use the highly regarded Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE).
BMR (Mifflin-St Jeor):
Male: $10 \times \text{Weight (kg)} + 6.25 \times \text{Height (cm)} – 5 \times \text{Age (y)} + 5$
Female: $10 \times \text{Weight (kg)} + 6.25 \times \text{Height (cm)} – 5 \times \text{Age (y)} – 161$
TDEE:
TDEE = BMR $\times$ Activity Multiplier
Variables Explained:
- Gender: Necessary for the BMR formula, which accounts for physiological differences in muscle mass and metabolism.
- Age: Metabolic rate generally decreases with age.
- Weight (lbs): Higher body mass requires more energy for daily function (input is converted to kg for the formula).
- Height (ft/in): Height influences surface area and is a key variable in BMR estimation (input is converted to cm).
- Activity Level: This multiplier is the critical factor that scales your BMR to your TDEE based on your exercise frequency and intensity.
Related Calculators
Explore other key metrics for your fitness journey:
- Basal Metabolic Rate (BMR) Calculator
- Macro Split Calculator
- Body Fat Percentage Estimator
- Lean Body Mass Calculator
What is TDEE (Total Daily Energy Expenditure)?
TDEE stands for Total Daily Energy Expenditure, representing the total number of calories your body burns in a 24-hour period. It is the gold standard metric for determining the amount of food energy you need to maintain your current weight (maintenance calories).
TDEE is composed of four main components: Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and Exercise Activity Thermogenesis (EAT). By accurately calculating your TDEE, you can create a reliable calorie deficit (for fat loss) or surplus (for muscle gain) without relying on guesswork.
Our TDEE calculator uses your personal physical data (age, gender, height, weight) to first determine your BMR, and then applies an activity multiplier to estimate the total energy expenditure, providing an ‘accurate’ and actionable figure for your goals.
How to Calculate TDEE (Example)
Here is a step-by-step example for a 30-year-old male, 5’10” (177.8 cm), 185 lbs (83.91 kg), with a Moderately Active (1.55) lifestyle:
- Convert Units: Convert 185 lbs to $83.91 \text{ kg}$ and $5’10″$ to $177.8 \text{ cm}$.
- Calculate BMR: Use the Male Mifflin-St Jeor formula: $BMR = (10 \times 83.91) + (6.25 \times 177.8) – (5 \times 30) + 5 = 839.1 + 1111.25 – 150 + 5 = 1805.35 \text{ kcal/day}$.
- Apply Activity Factor: The Moderately Active multiplier is $1.55$.
- Determine TDEE: TDEE = $1805.35 \times 1.55 = 2798.3$ Calories/Day.
Frequently Asked Questions (FAQ)
Calculators provide a highly accurate estimate, but they are still based on average population data. For the most precise measurement, professional laboratory testing is required. However, the Mifflin-St Jeor formula used here is reliable for most healthy adults.
BMR (Basal Metabolic Rate) is the minimum energy required to sustain vital functions while at rest (breathing, circulation, etc.). TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories burned through movement and food digestion throughout the day.
To lose weight, you typically need to consume 500 calories less than your calculated TDEE per day. This creates a deficit leading to approximately one pound of fat loss per week.
Your activity level is the most variable part of the TDEE calculation. A sedentary person may burn 500-800 fewer calories than a very active person, making the correct selection crucial for getting an ‘accurate’ TDEE estimate.