TDEE stands for Total Daily Energy Expenditure — total energy use across an average day. This tool estimates it from resting expenditure and an activity multiplier.

Is the displayed resting value really my BMR?

It is a Mifflin-St Jeor prediction of resting energy expenditure, not a direct laboratory measurement. BMR/RMR language is often simplified in consumer tools; methodologically, this remains an estimate.

Which activity level should I choose?

Consider the whole week: occupation, steps, training and other movement. If uncertain, start conservatively and calibrate against your actual trend.

Why is there no separate TEF number?

Because this model does not separately measure the thermic effect of food. A generic percentage displayed as a personal component would imply precision the inputs cannot provide.

How often should I reassess the value?

When body weight, daily routine or training volume changes materially — or when your multi-week trend shows the starting estimate is systematically off.

Calculator · TDEE Calculator

What is my total daily energy expenditure (TDEE)?

The TDEE calculator estimates total daily energy expenditure from a Mifflin-St Jeor resting-energy estimate and an activity multiplier. It provides a transparent starting value, not a direct measurement.

Result

Resting energy estimate: 1,790kcal/day
Maintenance model (TDEE): 2,775kcal/day
Difference above resting estimate: 985kcal/day
TDEE range by activity model
Sedentary (×1.2): 2,148kcal/day
Lightly active (×1.375): 2,461kcal/day
Moderately active (×1.55): 2,775kcal/day
Very active (×1.725): 3,088kcal/day
Extremely active (×1.9): 3,401kcal/day

TDEE is a model estimate. Use it as a starting point and calibrate it across several weeks using real, reasonably consistent observations.

Method

How the calculation works

First, Mifflin-St Jeor estimates resting energy expenditure from sex, age, height and weight. The equation was developed for adults and is a prediction equation, not a laboratory metabolic measurement.

That value is then multiplied by an activity factor from 1.2 to 1.9. The result is the TDEE model value. All five factor variants are also shown so the uncertainty introduced by activity selection remains visible.

Methodology: formulas, assumptions and estimate confidence →

Estimate confidence

How reliable is this estimate?

Medium

Mifflin-St Jeor is an established resting-energy equation. Converting it to TDEE with a broad activity multiplier adds substantial individual uncertainty.

What the levels mean →

Interpretation

How to read your result

TDEE is a starting estimate for maintenance intake. If reasonably consistent energy intake coincides with stable body weight across several weeks, you can derive a more individual practical maintenance estimate from that observation.

Deviations are expected. Resting metabolism, daily movement, training, digestion and measurement error are not individually measured; the activity factor compresses that complexity into a rough category.

Limits

Where this calculator ends

Accuracy reported for resting-energy equations cannot simply be carried over to total TDEE. The additional activity multiplier can increase individual error substantially.

The calculator is intended for adults and does not replace medical or nutritional care. Individual professional guidance is more appropriate for medical conditions, a history of eating disorders, pregnancy or specialised performance requirements.

Common mistakes

01Reading the ±10% resting-equation literature as a guarantee for total TDEE.
02Choosing an activity factor based on self-image rather than actual total movement.
03Interpreting TDEE minus resting expenditure as separately measured activity calories.
04Treating expenditure estimates from watches and cardio machines as exact counter-measurements.
05Recalibrating from single-day scale changes.

Example

A worked example

Male, 28, 180 cm, 80 kg, moderately active

Mifflin-St Jeor: 10 × 80 + 6.25 × 180 − 5 × 28 + 5 = 1,790 kcal. With activity factor 1.55: 1,790 × 1.55 ≈ 2,775 kcal/day as a TDEE estimate.

FAQ

Frequently asked questions

What does TDEE mean?: TDEE stands for Total Daily Energy Expenditure — total energy use across an average day. This tool estimates it from resting expenditure and an activity multiplier.
Is the displayed resting value really my BMR?: It is a Mifflin-St Jeor prediction of resting energy expenditure, not a direct laboratory measurement. BMR/RMR language is often simplified in consumer tools; methodologically, this remains an estimate.
Which activity level should I choose?: Consider the whole week: occupation, steps, training and other movement. If uncertain, start conservatively and calibrate against your actual trend.
Why is there no separate TEF number?: Because this model does not separately measure the thermic effect of food. A generic percentage displayed as a personal component would imply precision the inputs cannot provide.
How often should I reassess the value?: When body weight, daily routine or training volume changes materially — or when your multi-week trend shows the starting estimate is systematically off.

Sources

Related calculators & guides

Calculator

Calorie Calculator

Estimate resting energy, total expenditure and a transparent target-calorie starting point for adults.

Calculator

Macro Calculator

Split target calories using transparent protein, fat and carbohydrate heuristics — without a hormonal-minimum guarantee.

Calculator

Cut Calculator

A transparent deficit model for adults — with estimated TDEE, a protein planning value and explicit limitations.

Calculator

Lean Bulk Calculator

A planning model for a moderate calorie surplus and an observable weight trend — not a muscle-gain prediction.

Nutrition

Lose Fat and Keep Muscle. What Actually Works

Fat loss follows no secret method. For your body to release stored energy, a calorie deficit has to be maintained over a longer period of time. How well a diet works, however, is not decided only by how fast body weight drops. Sensible fat loss should preserve as much muscle mass, training performance, and everyday capacity as possible. The decisive fundamentals are a controlled calorie deficit, sufficient protein, consistent resistance training, enough everyday movement, and a realistic evaluation of your progress.

Version: 1.0 · No blanket review date claimed

Born from discipline. Shaped by experience.

See all calculators Discover the Body Supremacy shop →