TDEE Calculator | Maintenance Calories
Our Total Daily Energy Expenditure (TDEE) calculator is an essential health tool that estimates how many calories you burn per day based on your body metrics and daily activity level. By understanding your TDEE, you can accurately manage your weight, whether your goal is maintenance, weight loss, or muscle gain. Our studio implements the most accurate scientific formulas including Mifflin-St Jeor and Harris-Benedict.
Physical Activity Presets
Click metabolic profiles to sync parameters instantly
Demographics Console
Adjust parameters below to compute metabolic thresholds instantly
Daily 40-30-30 Macronutrient Breakdown
Gram recommendations calibrated to active maintenance target
BMR Intelligence
Your body burns approximately 1699 calories per day just to perform basic survival functions at rest.
Action Energy
Your daily physical movements, walking, and exercises account for approximately 340 kcal of your overall daily burn.
Weekly Deficit
Maintaining a daily deficit of 500 kcal results in a weekly deficit of 3,500 kcal, which corresponds to safe weight loss of about 1 lb per week.
Metabolic Science & Formula Study
Understand how formulas determine daily expenditure and macronutrient requirements
Which Scientific Formula Should I Use?
Both primary scientific formulas are highly respected, but they serve slightly different baseline populations:
- âMifflin-St Jeor (Recommended): Developed in 1990, it is the modern clinical standard. Highly accurate for the majority of adult lifestyles and maps varying body fat compositions with excellent consistency.
- â°Harris-Benedict (Classic): A milestone formula created in 1919 and revised in 1984. It remains popular but tends to slightly over-calculate baselines for people with higher body fat, though it works excellently for highly active athletes.
𧎠The Math Behind Your Metabolism
Mifflin-St Jeor Equation
BMR = (10 Ã weight kg) + (6.25 Ã height cm) - (5 Ã age) + (5 for Men, -161 for Women) Revised Harris-Benedict
Men: 88.362 + (13.397 Ã wt) + (4.799 Ã ht) - (5.677 Ã age)
Women: 447.593 + (9.247 Ã wt) + (3.098 Ã ht) - (4.330 Ã age)
đĨ What Makes Up Your Daily Burn?
Your TDEE consists of four distinct physiological parts:
- âī¸ BMR (Basal Metabolic Rate) ~70%: Baseline survival energy needed to power organs while completely at rest.
- âī¸ TEF (Thermic Effect of Food) ~10%: Digestion energy required to process and absorb nutrients.
- âī¸ NEAT (Non-Exercise Activity) ~15%: Energy spent on daily tasks, standing, walking, and fidgeting.
- âī¸ TEA (Exercise Activity) ~5%: Active calories burned during focused workouts.
đ Physical Activity Factors & Coefficients
| Activity Level Category | Guidance Description | Multiplier Coefficient |
|---|---|---|
| Sedentary | Little to no exercise / desk job | 1.2x |
| Lightly Active | Light training or sports 1-3 days/week | 1.375x |
| Moderately Active | Moderate workout/sports 3-5 days/week | 1.55x |
| Very Active | Hard exercise/sports 6-7 days/week | 1.725x |
| Extra Active | Strenuous daily workout / physical job | 1.9x |
Overview & Capabilities
Our Total Daily Energy Expenditure (TDEE) calculator is an essential health tool that estimates how many calories you burn per day based on your body metrics and daily activity level. By understanding your TDEE, you can accurately manage your weight, whether your goal is maintenance, weight loss, or muscle gain. Our studio implements the most accurate scientific formulas including Mifflin-St Jeor and Harris-Benedict.
How to Use
Key Features
Common Use Cases
Tips & Best Practices
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Frequently Asked Questions
Q What is Total Daily Energy Expenditure (TDEE)?
TDEE is the total number of calories your body burns in a 24-hour period. It is calculated by taking your Basal Metabolic Rate (BMR) and multiplying it by an activity coefficient representing your physical movement.
Q How are macronutrient splits calculated?
Our studio uses a standard macro distribution ratio: 40% Carbohydrates (4 kcal/g), 30% Protein (4 kcal/g), and 30% Fats (9 kcal/g). Gram targets are dynamically solved relative to your total maintenance, cutting, or bulking calorie needs.
Q What calorie deficit is safe for weight loss?
A daily deficit of 500 kcal from your TDEE is widely recognized as safe and sustainable, targeting approximately 0.5 kg (1 lb) of fat reduction per week.
Q How does the BMR formula choice affect my TDEE?
Mifflin-St Jeor is highly precise for average body composition profiles, while the Revised Harris-Benedict formula is an excellent alternative that sometimes estimates slightly higher baselines for lean individuals or active athletes.
Q What is the significance of the Thermic Effect of Food (TEF)?
TEF represents the energy required to digest, absorb, and process nutrients. It constitutes roughly 10% of your daily energy expenditure, with protein requiring significantly more digestive energy than carbs or fats.
Q Should I recalculate my TDEE as I lose weight?
Yes! As you lose weight, your overall body mass decreases, meaning your BMR and active energy requirements will slightly decline. Recalculating your TDEE every 5 to 10 lbs of weight loss helps you adjust calories to prevent metabolic plateaus.