Estimate adult total daily energy expenditure by combining a tested BMR equation with an activity-level multiplier.
Total daily energy expenditure, or TDEE, estimates the energy an adult uses across a typical day. It begins with basal metabolic rate and applies an activity multiplier intended to represent movement, exercise, and other daily energy use.
TDEE is an estimate rather than a direct measurement. Actual energy use varies with body composition, movement, training, health, environment, and other individual factors.
BMR is calculated at full precision with the selected Mifflin–St Jeor or revised Harris–Benedict equation before the activity multiplier is applied.
TDEE = BMR × activity multiplierMale: 10W + 6.25H − 5A + 5 · Female: 10W + 6.25H − 5A − 161Male: 88.362 + 13.397W + 4.799H − 5.677A · Female: 447.593 + 9.247W + 3.098H − 4.330AFor a 30-year-old male who is 180 cm and 75 kg, Mifflin–St Jeor estimates a BMR of 1,730 kcal/day. Moderate activity gives 1,730 × 1.55 = 2,681.5, displayed as approximately 2,682 kcal/day.
For a 30-year-old female who is 165 cm and 60 kg, Mifflin–St Jeor estimates 1,320.25 kcal/day. Light activity gives approximately 1,815 kcal/day.
Use a level that reflects an ordinary week rather than an unusually active or inactive day.
The multipliers already attempt to account broadly for exercise and daily movement, so do not add workout calories again without a specific reason.
Recalculate after meaningful changes in body weight, activity patterns, work demands, or training volume.
Observed weight and energy patterns over time may provide useful context, but personal nutrition decisions should account for health and professional guidance.
BMR estimates energy use at rest for essential body functions. TDEE adjusts that resting estimate upward using a broad activity assumption. Maintenance calories and TDEE are often used interchangeably, but both remain estimates.
This calculator uses sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, and extra active 1.9. These categories are approximations and may not accurately represent every occupation, training plan, or pattern of non-exercise movement.
Prediction equations cannot directly observe metabolism or daily movement. Results may be less applicable during pregnancy, breastfeeding, illness, major athletic training, or other circumstances that substantially alter energy needs.
TDEE is total daily energy expenditure, an estimate of the energy an adult uses during a typical full day.
This calculator estimates BMR from age, height, weight, and the selected formula, then multiplies that unrounded result by an activity factor.
BMR estimates resting energy use. TDEE adjusts BMR for a broad estimate of daily activity.
Choose the description closest to a typical week. The categories are broad approximations, so consider testing nearby levels rather than treating one as exact.
It provides a population-based estimate. Actual expenditure can differ because of body composition, spontaneous movement, health, training, and measurement error.
The selected multiplier scales the entire BMR estimate, so higher activity assumptions create progressively larger daily estimates.
The terms are commonly used similarly: both refer to an estimated intake associated with stable energy balance, but neither is a guaranteed personal target.
Not necessarily. The result is an estimate, not a prescription. Individual needs and goals should be considered with qualified medical or nutrition advice when appropriate.
Recalculate when body weight, normal activity, occupation, or training changes meaningfully.
No. It is intended for adults ages 18 to 120. Children and adolescents require age-appropriate professional assessment.
Primary formula research and general nutrition context.