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Total daily energy (TDEE)

TDEE Calculator: Total Daily Energy Expenditure & Maintenance Calories

Calculate your Total Daily Energy Expenditure.

By Jeff Beem

Updated

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01

Demographics

18–80 yr

ftin
02

BMR formula

Mifflin-St Jeor: 1674 · Harris-Benedict: 1733 · Katch-McArdle: 1663 kcal

03

Activity & goal

Moderate: Exercise 4–5 times/week

04

Energy budget

Total daily energy expenditure about 2594 kilocalories. BMR about 1674. Target calories 2594. Maintenance intake matches TDEE. TDEE split: BMR 65 percent, activity 25 percent, thermic effect of food about 10 percent.

BMR
1674 kcal

Resting floor

Target
2594 kcal

Maintenance

Activity + NEAT661 kcal
TEF (~10%)259 kcal

TDEE split

BMR 65%

Activity 25%

TEF 10%

BMR & TDEE

BMR is energy at rest; TDEE scales it by activity. TEF (~10% of intake) is modeled in the split above. Mifflin-St Jeor is a common default; Harris-Benedict and Katch-McArdle suit some users better.

Activity multipliers

Sedentary through “extra active” map to standard PAL factors. Treat outputs as estimates, metabolism and logging error vary.

BMR × activity, then TEF

Same person, BMR near 1,650 kcal: sedentary (1.2) is about 1,980 maintenance; moderate (1.55) is about 2,560. Activity tier is usually where the estimate drifts, not the formula name.

What moves the number

BMR formula

Mifflin-St Jeor is the default and usually lands within about ±10% for healthy adults. Harris-Benedict (Revised) is close. Katch-McArdle uses lean mass from body fat % and tends to fit muscular athletes better. Switching formulas with the same stats is the quickest sensitivity check.

Activity level

The biggest source of drift. Pick the tier that matches your last month of real workouts, not what you intend to do. Moderate (1.55) means several training sessions a week, not a desk job plus an occasional walk.

Thermic effect of food

About 10% of intake is spent digesting and processing what you eat. Protein costs more to process than carbs or fat, but the donut chart uses a flat 10% to keep the visual clean.

Goal presets

Maintenance equals TDEE. Cutting subtracts 500 kcal (about 1 lb/week if compliance holds); Bulking adds 300 kcal so weight gain stays closer to muscle than fat. Adjust based on a few weeks of scale and gym data, not one bad day.

TDEE Calculator: Maintenance Calories & BMR

BMR ~1,650 kcal, sedentary (1.2) ~1,980 maintenance, moderate (1.55) ~2,560 for the same stats. Mifflin, Harris-Benedict, or Katch-McArdle; cutting −500, bulk +300.

How TDEE adds up

TDEE = BMR × activity multiplier, with about 10% layered on for the thermic effect of food (TEF). The page returns resting burn, movement, TEF, maintenance TDEE, and optional Cutting (−500) or Bulking (+300) targets in the donut chart.
  • Worked example:
    BMR near 1,650 kcal: sedentary 1.2 → ~1,980 kcal/day; moderate 1.55 → ~2,560. Same height and weight, different activity tier on the form.
  • What this misses:
    Sleep, stress, medications, and hormonal swings can shift real burn ±10% or more. Cut below TDEE, not below BMR, for sustainable loss. General estimate, not medical nutrition advice.
  • Activity factors:
    Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9, Extra Active 2.0. The gap between Moderate and Very Active on the same BMR is roughly 350–400 kcal/day, which is why honest tier selection matters more than formula choice.

BMR formulas compared

Mifflin-St Jeor is the default and usually lands within about ±10% for healthy adults. Harris-Benedict (Revised) tracks it closely on most inputs. Katch-McArdle uses lean mass from body fat % and tends to read higher for muscular builds. Toggling between them with the same body stats is the fastest way to gauge sensitivity before you set a deficit or surplus.

TDEE Calculator FAQ

Why is my TDEE different from my BMR?

BMR (basal metabolic rate) is the energy you burn at rest to maintain vital functions, the "floor" of your needs. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor (e.g. 1.2 for sedentary, 1.55 for moderate exercise). So TDEE is always higher than BMR unless you are completely bedbound. The breakdown below ties together BMR with activity and the thermic effect of food so you can see how they stack into TDEE.

Which BMR formula is most accurate?

Mifflin-St Jeor is the default and is accurate within ±10% for most people. Harris-Benedict (Revised) is similar. Katch-McArdle uses lean body mass (from body fat %) and can be more accurate for people with higher muscle mass. You can flip between Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle (with optional body fat %) to compare and choose.

How does muscle mass affect TDEE?

Muscle burns more calories at rest than fat. Higher lean body mass raises BMR and therefore TDEE. The Katch-McArdle formula uses lean body mass instead of total weight, so it can give a higher (and often more accurate) BMR for muscular individuals. Turn on body fat % when you want to run Katch-McArdle.

How is TDEE calculated?

TDEE is calculated as BMR × activity multiplier. Once BMR is found (e.g. Mifflin-St Jeor: 10×weight(kg) + 6.25×height(cm) − 5×age + 5 for men, −161 for women), it is multiplied by a factor from 1.2 (sedentary) to 2.0 (extra active). The thermic effect of food is estimated at ~10% of total energy. Your results include BMR, activity component, TEF, and TDEE (maintenance), plus optional weight-goal shifts (cutting −500, bulking +300).

What is the total daily energy expenditure formula?

The total daily energy expenditure formula is TDEE = BMR × activity multiplier. BMR comes from Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle. Activity multipliers: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9, Extra Active 2.0. Those factors feed the model, which also layers on a ~10% thermic effect of food estimate.

How do I calculate maintenance calories?

Maintenance calories are your TDEE, the calories needed to maintain your current weight. Find your BMR with Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle, then multiply by your activity level; that product is TDEE (maintenance). For weight loss, eat below TDEE; for gain, eat above.

BMR vs TDEE for weight loss?

BMR is the minimum your body needs at rest; TDEE is your total burn including activity. For weight loss, create a deficit below TDEE (e.g. 500 kcal/day for ~1 lb/week), not below BMR. Eating below BMR long-term can harm metabolism and energy. You will see both figures together, plus a "Cutting" preset that subtracts 500 kcal from TDEE.

Sources & citations

References used for the calculation method and definitions. Links open in a new tab when available.

[1]
Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247

Mifflin-St Jeor equation for BMR, the default formula used to calculate TDEE in this tool.

[2]
Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci. 1918;4(12):370-373

Original Harris-Benedict equation; revised 1984 version by Roza and Shizgal is the alternative BMR formula offered.

Fitness Reference Note

Informational Use: These calculations (BMI, Calories, etc.) are based on standard statistical formulas and are intended for general reference and goal-setting purposes only.

Consult Experts: This tool does not provide medical advice, diagnosis, or treatment. Results may not be accurate for athletes, pregnant individuals, or those with underlying health conditions.

Health Safety: Always consult with a healthcare professional or qualified trainer before beginning any new diet or intensive exercise program.

Privacy First: All calculations are performed locally in your browser. No health data is stored or transmitted to any server.

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