TDEE Calculator
Calculate Total Daily Energy Expenditure using Mifflin-St Jeor.
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How This TDEE Calculator Works
This calculator uses established scientific formulas validated in peer-reviewed literature. All calculations run locally in your browser — no data is sent to any server.
Activity Level Multipliers
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.200 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.550 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.900 | Very hard exercise, physical job |
Components of TDEE
Your Total Daily Energy Expenditure is the sum of three components, each contributing a different proportion of your daily calorie burn.
Basal Metabolic Rate (BMR) — 60-75% of TDEE: The energy your body needs for basic life functions at complete rest. Calculated using our BMR Calculator. BMR is influenced primarily by lean body mass, age, and gender. You can increase your BMR by building muscle through resistance training.
Thermic Effect of Activity (TEA) — 15-30% of TDEE: All physical activity, from structured exercise to walking to fidgeting. This is the most variable component and the one you have the most control over. Track your exercise contribution with our Calories Burned Calculator.
Thermic Effect of Food (TEF) — approximately 10% of TDEE: The energy cost of digesting and metabolizing food. Protein has the highest thermic effect (20-30% of its calories are used in digestion), followed by carbohydrates (5-10%), then fat (0-3%). This is one reason high-protein diets can support fat loss even at the same total calorie intake.
When to Recalculate Your TDEE
Your TDEE changes as your body changes. Recalculate whenever you gain or lose more than 10 pounds, significantly change your activity level, age increases by several years, or your training intensity changes substantially. As a rule of thumb, recalculating every 2-3 months keeps your targets accurate.
After calculating your TDEE, use the Macro Calculator to split your calories into optimal protein, carb, and fat ratios. For specific protein targets, the Protein Intake Calculator gives goal-specific recommendations based on research evidence.
Components of TDEE
BMR (60–75%): Resting metabolism. Calculate with BMR Calculator. Increase it by building muscle. TEA (15–30%): All physical activity. Track with Calories Burned. TEF (~10%): Digesting food. Protein has the highest thermic effect at 20–30%. This is why high-protein diets via the Protein Calculator support fat loss even at the same total calories.
When to Recalculate
Recalculate after every 10+ lb change, major activity level shift, or every 2–3 months. After finding TDEE, use the Macro Calculator to split into protein, carbs, and fat.
NEAT: The Hidden Calorie Burner
Non-Exercise Activity Thermogenesis (NEAT) — energy expended through fidgeting, standing, walking, and other daily movements — can vary by 500-1,000 calories per day between individuals. Research from Mayo Clinic found that lean individuals tend to stand and move 2.5 hours more per day than obese individuals, burning an additional 350 calories. While you track formal exercise with the Calories Burned Calculator, increasing daily movement (walking meetings, standing desk, taking stairs) can meaningfully increase your TDEE without structured exercise.
Frequently Asked Questions
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