Best Most Accurate TDEE Calculator

Mifflin-St Jeor Equation:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + s \]

Where \( s \) is +5 for males and -161 for females

Weight:

Height:

Age:

years

Gender:

Activity Level:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

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1. What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. It's the most accurate way to determine your daily calorie needs for weight maintenance, loss, or gain.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation for BMR:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + s \]

Where \( s \) is +5 for males and -161 for females

TDEE is then calculated as:

\[ TDEE = BMR \times activity\ multiplier \]

Activity Multipliers:

Sedentary (little or no exercise): 1.2
Light (exercise 1-3 days/week): 1.375
Moderate (exercise 3-5 days/week): 1.55
Active (exercise 6-7 days/week): 1.725
Very Active (hard exercise daily): 1.9

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for effective weight management. It helps determine appropriate calorie intake for weight loss (TDEE - 500 kcal/day), maintenance (TDEE), or weight gain (TDEE + 500 kcal/day).

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. Be honest about your activity level for the most accurate results.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor instead of other equations?
A: The Mifflin-St Jeor equation is considered the most accurate for estimating BMR in healthy individuals, with an accuracy rate of about 90%.

Q2: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks if you're losing/gaining weight, or whenever your activity level changes significantly.

Q3: What if my activity level varies day to day?
A: Choose the multiplier that best represents your average weekly activity level for the most accurate TDEE estimation.

Q4: Are there limitations to this calculation?
A: The equation may be less accurate for extremely muscular individuals, those with very high body fat percentages, or people with certain medical conditions.

Q5: Should I eat exactly at my TDEE for maintenance?
A: Use your calculated TDEE as a starting point and adjust based on your actual weight changes over 2-3 weeks.