Total Daily Energy Expenditure (TDEE) Calculator
Determines Total Daily Energy Expenditure (TDEE) based on your personal characteristics, level of activity and five different formulas, including revised Harris-Benedict.
Refer to the text below the tool for more information about how the total daily energy expenditure is determined from basal metabolic rate.
The TDEE is a term used to define the calories the body burns in a period of 24 hours, when exercise is taken into account. It is measured in kcal/day and is determined by multiplying BMR by a Physical Activity Level constant.
BMR (basal metabolic rate) is estimated by either of the below formulas, based on physical characteristics such as age, gender, weight and height.
- Harris-Benedict;
- Mifflin St. Jeor;
- Revised Harris-Benedict;
- Katch-McArdle;
- Schofield.
Total Daily Energy Expenditure (TDEE) kcal/day = BMR x Physical Activity Level Constant
The activity constant includes any type of activity that consumes energy, whether we are referring to daily life or deliberate exercise routines.
To adapt your TDEE to your weight loss or gain goals you should:
- Aim to reduce 500 to 700 calories below TDEE for weight loss;
- Aim to consume 500 to 1000 calories above your TDEE for weight gain.
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Total Daily Energy Expenditure Explained
The TDEE is a term used to define the calories the body burns in a period of 24 hours, when exercise is taken into account.
Total Daily Energy Expenditure (TDEE) kcal/day = BMR x Physical Activity Level Constant
BMR (basal metabolic rate) is estimated by either of the below formulas, based on physical characteristics such as age, gender, weight and height.
BMR Formula | Gender | Formula |
Harris-Benedict | Male | 66.5 + 13.75 x W in kg + 5.003 x H in cm – 6.755 x A in years |
Female | 655.1 + 9.563 x W in kg + 1.85 x H in cm – 4.676 x A in years | |
Mifflin St. Jeor | Male | 10 x W in kg + 6.25 x H in cm – 5 x A in years + 5 |
Female | 10 x W in kg + 6.25 x H in cm – 5 x A in years – 161 | |
Revised Harris-Benedict | Male | 13.397 x W in kg + 4.799 x H in cm – 5.677 x A in years + 88.362 |
Female | 9.247 x W in kg + 3.098 x H in cm – 4.330 x A in years + 447.593 | |
Katch-McArdle | Male | BMR = 370 + 21.6 x LBM LBM = 0.407 x W in kg+0.267 x H in cm – 19.2 |
Female | BMR = 370 + 21.6 x LBM LBM = 0.252 x W in kg + 0.473 x H in cm – 48.3 |
|
Schofield | Male | Age (10-17): 17.686 x (W in kg) + 658.2 Age (18-29): 15.057 x (W in kg) + 692.2 Age (30-59): 11.472 x (W in kg) + 873.1 Age (≥ 60): 11.711 x (W in kg) + 587.7 |
Female | Age (10-17): 13.384 x (W in kg) + 692.6 Age (18-29): 14.818 x (W in kg) + 486.6 Age (30-59): 8.126 x (W in kg) + 845.6 Age (≥ 60): 9.082 x (W in kg) + 658.5 |
Whilst generally, BMR formulas account for similar variables, the Katch-McArdle one determines the BMR from the differences between lean body mass and body fat, so tends to be more accurate for a lean person.
BMR is the caloric requirement for the body to maintain it’s metabolic activity, respiration, circulation, digestion or thermogenesis. The BMR is estimated to be divided between the vital organs as follows:
- Brain: 19%;
- Heart: 7%;
- Liver: 27%;
- Kidneys: 10%;
- Skeletal muscle: 18%;
- Other organs: 19%.
Because the BMR only represents the calories burned by the body at rest, this number must be adjusted up by the activity multiplier. Physical Activity Level constants are taken from the following table:
Physical Activity Level | Constant |
Little / No exercise (Sedentary lifestyle) | 1.200 |
Light Exercise (1-2 days/week) | 1.375 |
Moderate Exercise (2-3 days/week) | 1.462 |
Heavy Exercise (4-3 days/week) | 1.55 |
Physical Job / Daily Exercise (6-7 days/week) | 1.725 |
Intense Exercise / Professional Athlete (twice/day) | 1.900 |
The activity constant includes any type of activity that consumes energy, whether we are referring to daily life or deliberate exercise routines.
To adapt your TDEE to your weight loss or gain goals you should:
- Aim to reduce 500 to 700 calories below TDEE for weight loss;
- Aim to consume 500 to 1000 calories above your TDEE for weight gain.
References
Harris J, Benedict F A Biometric Study of Human Basal Metabolism PNAS.1918; 4 (12): 370–3.
Mifflin, MD; St Jeor, ST; Hill, LA; Scott, BJ; Daugherty, SA; Koh, YO A new predictive equation for resting energy expenditure in healthy individuals. The American journal of clinical nutrition. 1990; 51 (2): 241–7.
McArdle W Essentials of exercise physiology. Lippincott Williams & Wilkins. 2006; p.266.
Schofield WN. Predicting basal metabolic rate, new standards and review of previous work. Hum Nutr Clin Nutr. 1985;39 Suppl 1:5-41.
Roza AM, Shizgal HM. The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. Am J Clin Nutr. 1984; 40(1):168-182.
Specialty: Fitness
Abbreviation: TDEE
Article By: Denise Nedea
Published On: September 12, 2020 · 12:00 AM
Last Checked: September 12, 2020
Next Review: September 12, 2025