Total Daily Energy Expenditure & Basal Metabolic Rate Calculator

Our Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) calculator is the perfect tool to help you achieve your workout objectives. The calculator employs three powerful algorithms – the Revised Harris-Benedict, the Mifflin-St Jeor, and the Katch-McArdle equations – to calculate your TDEE and BMR.

The tool is exceptionally easy to use. Simply follow these six basic steps:

  • 1. Select your measurement of choice (imperial or metric)
  • 2. Input your gender and age (years)
  • 3. Input details of your weight and height
  • 4. Choose which of the three equations you would like to use to calculate your TDEE and BMR
  • 5. Select the relevant activity from five potential options: custom, intense, high, medium, low, and inactive. If you select custom, specify your activity multiplier in the appropriate field
  • 6. Click "Calculate" to compute your TDEE and BMR.
TDEE & BMR Calculator


Total Daily Energy Expenditure

Total daily energy expenditure (TDEE) is a measurement of how many calories your body burns through during a standard day. It considers your BMR as well as the calories you burn during the activities and exercise you engage in on a daily basis. To compute your TDEE, you will need to indicate your average daily activity level.


Even if you spend the full day lying in bed, your body still requires calories to perform basic functions such as breathing, digesting food, and maintaining the appropriate body temperature. Basal metabolic rate (BMR) is a measurement of how many calories, on average, your body requires to complete the basic tasks of everyday living before any additional activity or exercise is taken into consideration.

TDEE and Weight Loss

There are a phenomenal number of weight-loss programs out there; however, the fundamental requirement to losing weight remains simple: To lose weight, you need to burn more calories than you consume. By calculating your TDEE, you can identify the maximum number of calories you can consume if you wish to lose weight. If you consistently consume fewer calories than the TDEE, you will enter negative calories, and your body will find the energy it needs to sustain your activities from your fat stores.


We use different equations to compute your BMR and then apply an activity multiplier to approximate your cumulative daily energy expenditure.

Harris-Benedict (Revised)

Women: 9.247 × weight[kg] + 3.098 × height[cm] - 4.330 × age[y] + 447.593
Men: 13.397 × weight[kg] + 4.799 × height[cm] - 5.677 × age[y] + 88.362

Mifflin-St Jeor

Women: 10 × weight[kg] + 6.25 × height[cm] - 5 × age[y] - 161
Men: 10 × weight[kg] + 6.25 × height[cm] - 5 × age[y] + 5

Katch-McArdle (Original)

370 + (21.6 × ( weight[kg] × (1 - body fat percentage)) )

Activity Multiplier

Inactive = BMR × 1.2 (little to no exercise)
Low = BMR × 1.375 (low exercise/sports 1-3 times/week)
Medium = BMR × 1.55 (medium exercise/sports 3-5 times/week)
High = BMR × 1.725 (intense exercise/sports 6-7 times/week)
Intense = BMR × 1.9 (hard daily exercise/sports, intense physical job)


1. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990 Feb; 51(2):241-7.

2. Roza AM, Shizgal HM. The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. Am J Clin Nutr. 1984 Jul; 40(1):168-82.

You might also want to use our EER Calculator and Ideal Body Weight Calculator

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