TDEE calculator.
Work out how much energy you burn in a day: your total daily energy expenditure, in kilojoules and calories.
How it works
Resting energy, times how active you are.
First the calculator estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation. Then it multiplies by a physical activity level (PAL) from the NHMRC's Nutrient Reference Values for Australia and New Zealand.
The activity levels come from the NHMRC's table of lifestyles: 1.4 for seated work, 1.6 with some walking, 1.8 for standing work and 2.0 for heavy work. The NHMRC adds 0.3 for 30 to 60 minutes of sport 4 to 5 times a week. Each choice uses the bottom of the NHMRC band.
Why Mifflin-St Jeor. The NHMRC's own tables use the older Schofield equations, which it notes probably over-estimate BMR in older people. A systematic review for the American Dietetic Association found Mifflin-St Jeor the most accurate for healthy adults.
Limits
- An estimate for one person can be 10% out or more. Track your weight for a few weeks and adjust.
- For adults 18 and over. Not for pregnancy or breastfeeding, which need extra energy.
- Very muscular people often burn more than the equation predicts.
Sources
- NHMRC and NZ Ministry of Health. Nutrient Reference Values for Australia and New Zealand: Dietary energy, Table 4, 2006.
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition 51(2):241 to 247, 1990.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association 105(5):775 to 789, 2005.