Total Daily Energy Expenditure (TDEE)Calculate your Total Daily Energy Expenditure (TDEE) using the scientifically-validated Mifflin-St Jeor equation. Determine precise daily calorie requirements for weight management, body recomposition, and metabolic optimization.
Personal Metrics
Age (years)
Gender
Weight (kg)
Height (cm)
Activity Level
The Impact of Body Composition on AccuracyThe Mifflin-St Jeor equation utilizes total body mass but cannot differentiate between lean body mass and adipose tissue. This is where body composition analysis becomes critical for metabolic rate precision and energy expenditure accuracy:
🔥
Lean Body Mass Metabolic Advantage: Skeletal muscle tissue exhibits high metabolic activity (6-7 kcal/kg/day). Individuals with elevated muscle mass and low body fat percentage will demonstrate actual BMR values significantly higher than standard predictive equations suggest.
📉
Adipose Tissue Metabolic Impact: Individuals with elevated body fat percentage and reduced lean body mass may exhibit actual BMR values lower than calculated, as adipose tissue requires minimal energy for maintenance (2-3 kcal/kg/day) compared to metabolically active tissues.
**Clinical Recommendation:** Utilize TDEE calculations as baseline estimates requiring empirical validation. Monitor body weight trends over 2-3 weeks under controlled dietary conditions. Stable weight indicates accurate energy balance - adjust intake by 100-200 kcal based on observed metabolic response and individual variability.
BMR vs. TDEE: What's the Difference?
Basal Metabolic Rate (BMR)
Represents the minimum energy expenditure required for essential physiological processes including cellular respiration, cardiovascular circulation, neurological function, hepatic metabolism, renal filtration, and protein synthesis during complete metabolic rest.
Total Daily Energy Expenditure (TDEE)
Represents BMR multiplied by Physical Activity Level (PAL) coefficient, encompassing all energy expenditure components: Exercise Activity Thermogenesis (EAT), Non-Exercise Activity Thermogenesis (NEAT), and Thermic Effect of Food (TEF). This comprehensive metric determines total caloric requirements for energy balance maintenance.