TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using Mifflin-St Jeor metabolic parameters.
1. Physical Characteristics
2. Daily Energy Estimates
Activity Comparisons
📊 Target Weight Matrix (40/30/30)
| Goal Plan | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cutting | 0 | 0 | 0 | 0 |
| Maintain | 0 | 0 | 0 | 0 |
| Bulking | 0 | 0 | 0 | 0 |
🔬 Mifflin-St Jeor Equation & Metabolic Science
Your metabolism is a dynamic energetic process that converts the calories you consume into cellular energy. Calculating your energy requirements starts with determining your Basal Metabolic Rate (BMR) and scaling it using your overall physical activity.
The Basal Metabolic Rate (BMR) Equations
BMR represents the baseline energy needed to sustain life (lungs breathing, heart beating, cells regenerating) while at complete physical rest. To compute this baseline, modern nutritional science relies on the Mifflin-St Jeor Equation, shown to be the most accurate estimation formula for modern lifestyles:
- BMR Formula (Men):
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5 - BMR Formula (Women):
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161
Scaling TDEE with Activity Multipliers
Physical activity raises your baseline caloric demand. We map active physical exertion using standardized metabolic scaling multipliers (from 1.2 to 1.9):
- Sedentary (1.2): Minimal physical exercise, mostly sitting.
- Lightly Active (1.375): Light walking or active exercise 1-3 days a week.
- Moderately Active (1.55): Moderate exercise workouts 3-5 days a week.
- Very Active (1.725): Heavy physical exercise training 6-7 days a week.
- Extra Active (1.9): Extremely intense daily training or physical manual labor.