Nutrition & Energy Evidence-Based

TDEE Calculator: Calculate Your Total Daily Energy Expenditure

Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate using the validated Mifflin-St Jeor equation. Free evidence-based nutrition tool.

Enter Your Metrics

Biological Sex (Used for BMR equation)

Male Female

Age (years)

Weight (kg)

Height

Physical Activity Level

Total Daily Energy ExpenditureMaintenance Target

2,153kcal / day

Estimated daily calories to maintain your current weight at your selected activity level (Moderately Active).

Basal Metabolic Rate (BMR)1,389 kcal

Activity Multiplierx 1.55

Example Macronutrient Distributions:

Moderate Balance (30P / 40C / 30F)161g P · 215g C · 72g F

Lower Carb (35P / 25C / 40F)188g P · 135g C · 96g F

What is Total Daily Energy Expenditure (TDEE)?

Your Total Daily Energy Expenditure (TDEE) is the cumulative estimate of how many calories your body burns over a 24-hour period. It combines the fundamental energy required to sustain vital organ functions at complete rest with the energy expended digesting food and engaging in physical movement.

Understanding your TDEE provides a scientific benchmark for nutrition planning. If you consume roughly the same number of calories as your TDEE, your weight will generally remain stable. Consuming fewer calories results in a calorie deficit, prompting the body to utilize stored energy, while consuming more results in a calorie surplus.

The Four Components of Daily Calorie Burn

1. Basal Metabolic Rate (BMR) ~60–70%

The baseline energy expended to maintain cellular respiration, blood circulation, body temperature regulation, and brain function while completely sedentary.

2. Non-Exercise Activity Thermogenesis (NEAT) ~15%

Calories burned during spontaneous everyday movements such as typing, walking to work, carrying groceries, cleaning, and posture maintenance.

3. Exercise Activity Thermogenesis (EAT) ~5–10%

Energy specifically burned during structured intentional workouts, including weight training, jogging, swimming, and cycling.

4. Thermic Effect of Food (TEF) ~8–10%

The metabolic cost of digesting, absorbing, and assimilating nutrients. Dietary protein has the highest thermic effect (roughly 20–30% of its caloric value).

The Scientific Formula Behind This Calculator

WelloraDaily utilizes the Mifflin-St Jeor equation, introduced in 1990 in the American Journal of Clinical Nutrition. Extensive systematic reviews by the Academy of Nutrition and Dietetics have established Mifflin-St Jeor as the most reliable predictive formula for estimating BMR in healthy individuals without specialized laboratory equipment.

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Once BMR is calculated, it is multiplied by your Physical Activity Level (PAL) multiplier—ranging from 1.2 for sedentary desk jobs to 1.9 for athletes undergoing heavy daily training.

Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum energy required to survive if you were lying motionless in bed all day. TDEE is your BMR plus all additional energy burned through walking, digestion, working, and exercising.

How often should I recalculate my TDEE?

Recalculate your TDEE every 4 to 6 weeks, or whenever your body weight changes by more than 3–5 kg (7–10 lbs), or if your weekly workout routine changes significantly.

Why might my actual calorie expenditure differ from the calculator?

Predictive equations assume average body composition. Individuals with unusually high muscle mass burn more calories at rest, while individuals with metabolic variations or past severe dieting history may experience mild adaptive thermogenesis.

WelloraDaily Editorial & Clinical Transparency

Educational & Informational Notice: All calculations, ranges, and estimates provided by WelloraDaily interactive tools are based on peer-reviewed mathematical equations and published clinical guidelines. These tools are designed strictly for educational and self-monitoring purposes and do not constitute individualized medical, nutritional, or diagnostic advice.