Nutrition & DietBMR × Physical Activity Factor (PAL)

TDEE Calculator

Calculates total daily energy expenditure incorporating Basal Metabolic Rate, Thermic Effect of Food (TEF), and physical activity levels.

Nutrition & Diet• BMR × Physical Activity Factor (PAL)

TDEE Calculator

Compute your Total Daily Energy Expenditure (TDEE) based on activity and metabolic rate.

Gender

Age18 – 80 yrs

yrs

Height50 – 250 cm

Weight20 – 350 kg

Activity

• Exercise: 15-30 minutes of elevated heart rate activity.

• Intense exercise: 45-120 minutes of elevated heart rate activity.

• Very intense exercise: 2+ hours of elevated heart rate activity.

The estimated TDEE or body weight maintenance energy requirement is:

2,489 Calories per day

BMI Score: 24.5 kg/m² (Normal)Healthy: 18.5 – 25 kg/m²

Daily Energy Expenditure (TDEE)Maintenance (TDEE)

2,489kcal/day

Maintenance (TDEE)

Calorie Deficit

1200-1900

Moderate Deficit

1900-2200

Maintenance (TDEE)

2200-2700

Surplus (Lean Gain)

2700-3200

High Surplus

3200-4000

Energy intake to lose weight:

Mild weight loss0.25 kg/wk

2,239 kcal (90%)

Weight loss0.5 kg/wk

1,989 kcal (80%)

Please consult with a doctor when losing 1 kg or more per week since it requires consuming less than recommended minimums.

Energy intake to gain weight:

Mild (+0.25k)2,739110%

Gain (+0.5k)2,989120%

Fast (+1.0k)3,489140%

Resting BMR by Equation (kcal):

Mifflin1,699

Harris-B1,763

Katch-M1,666

Evidence-based estimations. Consult a physician for personalized guidance.

Clinical Formula & Calculation Standard

Official clinical definitions and validated mathematical models

Total Daily Energy Expenditure (TDEE) Model

TDEE = BMR × Physical Activity Level (PAL) + Thermic Effect of Food (TEF)

TDEE comprises Basal Metabolic Rate (~70%), Physical Activity (~20%), and the Thermic Effect of Food (~10%).

Clinical Insights & Practical Usage

Activity multipliers: Sedentary (1.200), Lightly active (1.375), Moderately active (1.465), Very active (1.550), Extremely active (1.725), Extra active (1.900).
Non-Exercise Activity Thermogenesis (NEAT) accounts for substantial variability in daily caloric burn between individuals.

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