TDEE & Daily Calorie Calculator
Advanced energy expenditure estimator using Mifflin-St Jeor and Harris-Benedict logic. Features dynamic macro splitting, metabolic adaptation modeling, and activity multiplier precision.
About
Energy balance dictates body composition changes, yet accurate estimation remains a hurdle for professionals and individuals. Total Daily Energy Expenditure is not a static number; it fluctuates based on non-exercise activity thermogenesis and metabolic adaptation. Reliance on generic multipliers often results in caloric targets that are either too aggressive, causing muscle loss, or too conservative, stalling progress. This tool integrates the Mifflin-St Jeor equation, widely considered the gold standard for clinical settings, with granular activity factors.
Understanding the distinction between Basal Metabolic Rate and TDEE is critical for dietary planning. While BMR represents the energy required for homeostasis, TDEE accounts for the thermic effect of food and physical exertion. Inaccurate input regarding activity levels is the primary cause of failure in nutritional protocols. This calculator isolates these variables, offering a baseline for caloric intake adjustments relative to specific weight modulation goals.
Formulas
The core estimation utilizes the Mifflin-St Jeor equation for Basal Metabolic Rate (BMR), adjusted by an activity factor (γ).
Men: BMR = {
Women: BMR = {
Total Expenditure: TDEE = BMR × γ
Where W is weight in kg, H is height in cm, A is age in years, and γ is the activity multiplier derived from MET (Metabolic Equivalent of Task) averages.
Reference Data
| Activity Classification | MET Range | Multiplier γ | Typical Examples |
|---|---|---|---|
| Sedentary | 1.0 - 1.5 | 1.2 | Office work, reading, driving, no dedicated exercise |
| Lightly Active | 1.6 - 2.9 | 1.375 | Walking 30 min/day, household chores, standing work |
| Moderately Active | 3.0 - 5.9 | 1.55 | Brisk walking, light cycling, resistance training 3-5x/week |
| Very Active | 6.0 - 8.9 | 1.725 | Construction work, heavy lifting, high-intensity sports 6-7x/week |
| Extremely Active | ≥ 9.0 | 1.9 | Professional athletes, double-day training sessions, ultra-endurance |
| Thermic Effect (Protein) | N/A | 1.2 - 1.3 | Digestion of lean meats, whey, egg whites (High TEF) |
| Thermic Effect (Fats) | N/A | 1.0 - 1.05 | Digestion of oils, nuts, avocados (Low TEF) |
| Metabolic Adaptation | N/A | Var | Adaptive thermogenesis response to prolonged deficit (-10% to -15%) |