TDEE Calculator
Total Daily Energy Expenditure based on physical activity level and BMR
Burn rate: ~365 kcal/day weekly average
| Goal | Daily Calories | Weekly Pace |
|---|---|---|
| Maintenance | 2556 kcal | Stable body weight |
| Mild Weight Loss (-10%) | 2300 kcal | ~0.25 kg / 0.5 lb per week |
| Moderate Weight Loss (-20%) | 2045 kcal | ~0.5 kg / 1.0 lb per week |
| Aggressive Weight Loss (-25%) | 1917 kcal | ~0.75 kg / 1.6 lb per week |
| Lean Muscle Gain (+10%) | 2812 kcal | ~0.25 kg / 0.5 lb gain per week |
Mathematical Formula & Scientific Methodology
Formula: TDEE Multi-Component Formulation
TDEE = BMR × Physical Activity Level (PAL)Applies validated metabolic activity coefficients established by the FAO/WHO/UNU expert consultations.
Model Assumptions
- Accurate self-reported activity level
Variables & Standard Units
| Symbol | Physiological Meaning | Unit |
|---|---|---|
| BMR | Basal Metabolic Rate | kcal |
| PAL | Physical Activity Level (1.2 to 1.9) | multiplier |
Scientific Limitations
- Activity trackers or human perception often overestimate workout calorie burn by 20–40%
Peer-Reviewed Scientific Citations
A new predictive equation for resting energy expenditure in healthy individuals (1990)
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO (1990) — The American Journal of Clinical Nutrition, 51(2), 241-247
Key Finding: Mifflin-St Jeor equation is accurate within ±10% of measured REE in non-obese and obese individuals, recommended by the Academy of Nutrition and Dietetics as the most reliable standard equation.
Frequently Asked Questions
Related Calculators & Next Steps
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