Total Daily Energy Expenditure (TDEE) Calculator
Calculate accurate daily calorie burn using Mifflin-St Jeor and Katch-McArdle formulas. Includes dynamic activity slider and 7-day Zig-Zag calorie cycling planner.
7-Day Calorie Cycling Plan
About
Weight management is fundamentally a thermodynamic equation: Energy In versus Energy Out. Your Total Daily Energy Expenditure (TDEE) represents the "Energy Out" component, aggregating your Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), and active exercise burn. This tool uses the Mifflin-St Jeor equation, currently recognized by the American Dietetic Association as the most reliable standard. Unlike static calculators, this application includes a Calorie Cycling planner, generating a non-linear weekly intake schedule ('Zig-Zag' method) to prevent metabolic adaptation and plateaus during dieting phases.
Formulas
We calculate BMR using the Mifflin-St Jeor equation:
Where m is mass (kg), h is height (cm), a is age (years), and s is +5 for men or -161 for women. TDEE is then derived:
Reference Data
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Office job, little to no exercise |
| Lightly Active | 1.375 | Light exercise/sports 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Physical job & training 2x/day |