| Activity assumption | Factor | Estimated TDEE |
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Calibrate With Your Real-World Trend
How TDEE Is Calculated
This calculator first estimates Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. It then multiplies BMR by the activity factor you select to produce an estimated Total Daily Energy Expenditure.
Female: BMR = 10W + 6.25H − 5A − 161
TDEE estimate = BMR × activity factor
W = weight in kg, H = height in cm, A = age in years.
Why Your Actual TDEE May Be Different
TDEE includes more than scheduled exercise. Daily movement, occupation, training, body size, food intake and individual variation all affect energy expenditure. A formula cannot observe your entire day, which is why the result should be treated as an initial estimate.
For someone who tracks food intake and body weight consistently, several weeks of trend data can provide useful feedback. The optional calibration tool above uses simple energy arithmetic to compare observed weight change with average intake. It is still an estimate because water, glycogen, digestion and measurement error can move scale weight independently of body-tissue change.
TDEE Calculator FAQ
What is TDEE?
Total Daily Energy Expenditure is the total energy your body uses across a day. It includes resting energy needs plus energy associated with movement, activity, exercise and digestion.
What is the difference between BMR and TDEE?
BMR estimates energy used at rest for basic physiological functions. TDEE is higher because it attempts to account for the rest of your daily energy expenditure as well.
Which activity level should I choose?
Use your whole-day pattern rather than workout days alone. A desk-based person who trains several times per week can still have a different total activity level from someone with the same workouts who also walks extensively or works a physical job. Compare the activity table rather than assuming one label is exact.
How accurate is a TDEE calculator?
It is an estimate based on population equations and an activity assumption. It cannot directly measure your metabolism or daily movement. Treat the result as a starting point and compare it with your real-world trend when practical.
Why is my smartwatch calorie estimate different?
Wearables and formula calculators use different inputs and models. Neither is a direct measurement of free-living energy expenditure, so disagreement does not automatically mean one number is your exact maintenance requirement.
Can I use TDEE to plan weight loss?
TDEE can provide a maintenance starting point. For weight-loss planning, use the dedicated Calorie Deficit Calculator, which explains why calorie-deficit arithmetic and goal timelines are estimates rather than guarantees.
Methodology reference: the Mifflin-St Jeor resting-energy equation is used as the BMR foundation. For dynamic adult weight-planning context, see the NIH/NIDDK Body Weight Planner. This calculator is informational and is not medical advice.