🍽️Calculator TDEE (Total Daily Energy Expenditure)

What is TDEE (difference from basal metabolic rate)

TDEE (Total Daily Energy Expenditure) is the total amount of energy your body consumes in a day. It is calculated by adding the calories burned through daily activities and exercise to your basal metabolic rate (calories burned at rest), and serves as a reference for the calories needed to maintain your current weight.

• Difference from basal metabolic rate：Basal metabolic rate represents only calories burned at rest, while TDEE includes activity level, making TDEE higher than basal metabolic rate.

Meaning and selection of activity level coefficients

The activity level coefficient is a multiplier applied to basal metabolic rate to calculate total daily energy expenditure. It ranges from 1.2 for sedentary individuals to 1.9 for those with very intense exercise or physical labor, divided into five levels.

• How to choose when uncertain：Consider not only exercise frequency but also movement during work. When unsure, choose the lower level to avoid overestimating calorie expenditure.

Why Harris-Benedict and Mifflin-St Jeor formulas give different results

The two formulas are separate estimation equations developed from measurement data of different populations, so the basal metabolic rate values differ slightly even for the same body measurements. For example, for a 30-year-old male who is 170 cm tall and weighs 65 kg, the Harris-Benedict formula (revised) yields approximately 1,605 kcal, while the Mifflin-St Jeor formula yields approximately 1,568 kcal.

• Difference between estimated and actual values：Since estimation formulas are based on average relationships from many people, actual calorie expenditure may differ for those with higher or lower muscle mass.

Why ±500 kcal is used as a target for weight loss and gain

Body fat at approximately 7,200 kcal per kilogram. Reducing intake by 500 kcal daily results in approximately 3,500 kcal per week, equivalent to about 0.5 kg of body fat loss. The same principle applies to weight gain, with 500 kcal daily surplus as the target.

• Use as a reference：Weight changes vary individually, so monitor progress over several weeks and adjust calorie intake accordingly. Avoid extreme restriction.