Calculator Form
Example Data Table
| Profile | Formula | REE | TDEE | Goal Calories |
|---|---|---|---|---|
| Male, 30, 70 kg, 175 cm, moderate activity | Mifflin-St Jeor | 1649 kcal | 2811 kcal | 2811 kcal |
| Female, 28, 60 kg, 165 cm, light activity | Revised Harris-Benedict | 1394 kcal | 2100 kcal | 1600 kcal |
| Male, 35, 82 kg, 18% fat, very active | Katch-McArdle | 1825 kcal | 3461 kcal | 3711 kcal |
Formula Used
Mifflin-St Jeor: REE = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s, where s = 5 for males and −161 for females.
Revised Harris-Benedict: Male REE = 88.362 + 13.397W + 4.799H − 5.677A. Female REE = 447.593 + 9.247W + 3.098H − 4.330A.
Katch-McArdle: Lean Mass = weight × (1 − body fat%). REE = 370 + 21.6 × lean mass(kg).
Energy Model: Subtotal = REE × activity factor. TEF calories = subtotal × TEF%. TDEE = subtotal + TEF calories. Goal calories = TDEE + goal adjustment.
How to Use This Calculator
- Choose metric or imperial units.
- Enter sex, age, weight, and height.
- Select a resting equation.
- Add body fat only if available or required.
- Choose your activity level.
- Set a TEF percentage if you want digestion included.
- Select maintain, cut, bulk, or custom.
- Press calculate and review the results above the form.
- Download the result as CSV or PDF.
Total Daily Energy Expenditure and Resting Energy Expenditure Guide
What REE and TDEE Mean
Resting energy expenditure is the energy your body uses at rest. It supports breathing, circulation, repair, and temperature control. Total daily energy expenditure is broader. It adds movement, exercise, and digestion. Both values matter in nutrition planning. They help you set realistic calorie targets. They also help you compare intake against daily needs. A good estimate improves consistency. It does not replace coaching or medical care.
Why Formula Choice Matters
Different formulas use different inputs. Mifflin-St Jeor is widely used in general practice. Revised Harris-Benedict is another common option. Katch-McArdle uses lean body mass. That can be useful when body fat is known. No formula is perfect. Each formula gives an estimate. Real needs can shift with sleep, stress, training load, recovery, medication, and illness. Rechecking your numbers over time is a smart habit.
How Activity and TEF Change Daily Calories
Activity level changes energy demand fast. Desk work and low movement keep total expenditure lower. Active jobs and hard training raise it. This calculator also includes the thermic effect of food. TEF reflects the energy cost of digestion and absorption. Protein-rich diets often raise TEF slightly. Adding TEF makes the model more flexible. If you want a simpler estimate, use a low TEF setting or leave it at a conservative value.
Using the Result for Nutrition Planning
Use the TDEE result as a maintenance starting point. Use a modest deficit for fat loss. Use a modest surplus for muscle gain. Large changes are harder to sustain. Monitor body weight, training output, hunger, and recovery. Adjust calories after one or two weeks of trend data. Protein targets also help. They support muscle retention during a cut and support growth during a bulk. Consistent tracking makes calorie estimates more useful.
FAQs
1. What is the difference between REE and TDEE?
REE is the energy used at rest. TDEE includes rest, movement, exercise, and digestion. REE is the foundation. TDEE is the full daily estimate used for meal planning.
2. Which formula should I choose?
Mifflin-St Jeor is a practical default for many adults. Revised Harris-Benedict is also common. Use Katch-McArdle when you know body fat and want a lean-mass-based estimate.
3. Is body fat percentage required?
No. It is optional for Mifflin-St Jeor and Revised Harris-Benedict. It becomes required only when you use Katch-McArdle, because that method needs lean body mass.
4. Why include TEF in the calculation?
TEF estimates the energy cost of digesting food. Including it gives a fuller daily model. Keeping it lower gives a more conservative calorie estimate.
5. Are these values exact?
No. They are informed estimates. Hydration, hormones, sleep, illness, training volume, and non-exercise movement can change your true daily energy use.
6. How often should I update my numbers?
Update them when body weight, activity level, or body composition changes. A quick review every few weeks is useful during a cut, bulk, or new training phase.
7. What calorie adjustment is reasonable for cutting or bulking?
Many people start with about minus 300 to 500 kcal for fat loss or plus 150 to 300 kcal for muscle gain. Then they adjust from trend data.
8. Can I use this calculator for meal planning?
Yes. Use the goal calories as a starting point. Then divide intake across meals, track progress, and adjust slowly if weight change is too fast or too slow.