TDEE Calculator | Maintenance Calories
Precision Metabolism Tracking • Mifflin-St Jeor & Harris-Benedict • Macro Splits
BMR Intelligence
Your body burns 1718 calories just for basic survival functions.
Action Energy
Activities and movement account for 945 kcal of your daily burn.
Weekly Deficit
A 500 kcal deficit results in 3,500 kcal weekly, roughly 1 lb fat loss.
Which Formula Should I Use?
Both formulas are highly respected, but they serve slightly different needs based on modern research:
- Mifflin-St Jeor (Recommended): Developed in 1990, it is currently the most accurate for the majority of modern populations and for individuals with varying body fat percentages. It is the gold standard for clinical settings.
- Revised Harris-Benedict: A classic formula from 1919 (revised in 1984). It remains popular but tends to slightly over-calculate for people with higher body fat, though it works well for highly active individuals.
How to use our TDEE Studio?
Input your gender, age, weight, and height using your preferred units.
Select your daily activity level from the dropdown ranging from "Sedentary" to "Extra Active".
Choose between Mifflin-St Jeor or Harris-Benedict formulas for your BMR calculation.
Instantly view your maintenance calories and macro-nutrient breakdowns.
Adjust the sliders to see how changes in activity or weight impact your daily goals.
Use the results to plan your meal intake and fitness routine.
The Math Behind Your Metabolism
Mifflin-St Jeor Equation
BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + (5 for Men, -161 for Women)Harris-Benedict (Revised)
Men: 88.362 + (13.397 × wt) + (4.799 × ht) - (5.677 × age)
Women: 447.593 + (9.247 × wt) + (3.098 × ht) - (4.330 × age)
What Makes Up Your Daily Burn?
Your Total Daily Energy Expenditure is more than just gym time. It consists of four distinct components:
- BMR (Basal Metabolic Rate) ~70%: The energy needed to keep your organs functioning while at complete rest.
- TEF (Thermic Effect of Food) ~10%: The energy used to digest and absorb the nutrients from your meals.
- NEAT (Non-Exercise Activity) ~15%: Energy for daily chores, walking, fidgeting, and standing.
- TEA (Exercise Activity) ~5%: Calories burned during high-intensity sports or gym sessions.
Physical Activity Factors
| Activity Level | Description | Multiplier |
|---|---|---|
| No Activity | No exercise | 1.2x |
| Light Activity | Light exercise (1-3 days/week) | 1.375x |
| Medium Activity | Moderate exercise (3-5 days/week) | 1.55x |
| High Activity | Heavy exercise (6-7 days/week) | 1.725x |
| Very Strenuous Activity | Very heavy exercise/hard labor | 1.9x |
Common Metabolism Questions
Our Total Daily Energy Expenditure (TDEE) calculator is an essential health tool that estimates how many calories you burn per day based on your body metrics and daily activity level. By understanding your TDEE, you can accurately manage your weight, whether your goal is maintenance, weight loss, or muscle gain. Our studio implements the most accurate scientific formulas including Mifflin-St Jeor and Harris-Benedict.
How to Use
- Input your gender, age, weight, and height using your preferred units.
- Select your daily activity level from the dropdown ranging from "Sedentary" to "Extra Active".
- Choose between Mifflin-St Jeor or Harris-Benedict formulas for your BMR calculation.
- Instantly view your maintenance calories and macro-nutrient breakdowns.
- Adjust the sliders to see how changes in activity or weight impact your daily goals.
- Use the results to plan your meal intake and fitness routine.
Features
- Dual Formula Support: Toggle between Mifflin-St Jeor and Revised Harris-Benedict equations.
- Flexible Unit System: Mix and match metric and imperial units (e.g., height in feet, weight in kg).
- Macro-nutrient Breakdown: Detailed splitting of proteins, fats, and carbs based on your goals.
- Goal-Based Results: Clear targets for maintenance, fat loss (-500 cal), and lean bulk (+400 cal).
- Interactive Sliders: Real-time visual impact of lifestyle changes on your metabolism.
- Weekly Projection: Estimated weight change per week based on your calorie deficit or surplus.
Common Use Cases
- Weight Management: Finding your maintenance "baseline" to avoid weight gain.
- Fat Loss: Calculating the required calorie deficit for sustainable weight reduction.
- Muscle Building: Determining the surplus needed for muscle protein synthesis.
- Sports Nutrition: Planning energy intake for diverse training intensities.
- Health Monitoring: Tracking metabolic changes as you age or change habits.
Tips & Best Practices
Mifflin-St Jeor is generally considered the most accurate formula for modern, non-athlete populations.
Be honest about activity levels; most people tend to overestimate their daily physical movement.
To lose 1lb (0.45kg) of fat per week, a daily deficit of 500 calories is typically required.
Protein intake should be prioritized during weight loss to preserve lean muscle mass.
Redo your calculation every 10lbs of weight change as your metabolic needs will shift.
