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TDEE Calculator

Calculate your Total Daily Energy Expenditure using evidence-based equations. Results in both calories and kilojoules for Australian users.

Your details

years
18406080
cm
120170220
kg
30115200

Little or no exercise, desk job

Your TDEE

2,111kcal

8,830 kJ per day

BMR

1,759 kcal

7,359 kJ

Activity

Sedentary

×1.2 · Mifflin-St Jeor

Daily calorie targets

Goalkcal
Weight loss(-500)1,611
Mild weight loss(-250)1,861
Maintenance2,111
Lean bulk(+250)2,361
Bulk(+500)2,611

Macro starting points

Protein

134–185g

Fat

47–82g

Carbs

remainder

Protein: 1.6–2.2 g/kg body weight. Fat: 20–35% of total kcal. Carbs fill the remainder.

This calculator provides an estimate only. Individual metabolic rates vary based on genetics, hormones, body composition, and other factors not captured here. Use the result as a starting point and adjust based on real-world results over 2–4 weeks. Consult a dietitian or GP for personalised advice.

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It accounts for everything: breathing, digestion, walking, exercise, and even fidgeting. TDEE is the single most important number for anyone trying to lose weight, gain muscle, or maintain their current weight.[4]

The principle is straightforward. If you consistently eat more than your TDEE, you gain weight. If you eat less, you lose weight. If you eat roughly equal to it, you maintain. TDEE is individual: two people of the same height and weight can have very different TDEEs based on activity, muscle mass, genetics, and more. It also changes over time as your weight, age, activity level, and body composition change.[5]

How Is TDEE Calculated?

TDEE is made up of four components, each contributing a different share of your total daily energy burn.

BMR

60–70%

Basal Metabolic Rate. The energy your body uses at complete rest to maintain vital functions like breathing, circulation, and cell production. The largest component by far.

TEF

~10%

Thermic Effect of Food. Energy used to digest, absorb, and process food. Protein has the highest thermic effect (20–30% of calories consumed), followed by carbs (5–10%), then fat (0–3%).

EAT

5–10%

Exercise Activity Thermogenesis. Calories burned during deliberate exercise such as gym sessions, running, or sport.

NEAT

15–30%

Non-Exercise Activity Thermogenesis. Calories from all non-exercise movement: walking, fidgeting, standing, housework. Varies enormously between individuals by up to 2,000 kcal/day.

The calculation process is: first, estimate your BMR using an evidence-based equation (Mifflin-St Jeor is recommended for most people).[2] Second, multiply BMR by a Physical Activity Level (PAL) factor that reflects your overall daily activity. The PAL factor accounts for TEF, EAT, and NEAT combined. The result is your TDEE.[5]

BMR Equations Explained

Mifflin-St Jeor (1990) — Recommended

Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5

Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161

Developed using indirect calorimetry on 498 healthy subjects. The American Dietetic Association systematic review found it the most reliable across both nonobese and obese groups, predicting within ±10% for about 70% of individuals.[1, 2]

Revised Harris-Benedict (1984)

Men: (13.397 × kg) + (4.799 × cm) − (5.677 × age) + 88.362

Women: (9.247 × kg) + (3.098 × cm) − (4.330 × age) + 447.593

The original 1919 version overestimates by about 5%. The 1984 Roza and Shizgal revision is more accurate and still widely used in clinical settings. May outperform Mifflin-St Jeor in some athletic populations.[6]

Katch-McArdle

BMR = 370 + (21.6 × lean body mass in kg)

Same formula for men and women because lean body mass already accounts for sex differences. Most accurate when you have reliable body composition data from DEXA or BodPod. Outperforms weight-based equations for very lean or very muscular individuals.

Schofield / WHO-FAO-UNU (1985)

Age-banded equations using weight only. Used by the NHMRC for Australian dietary guidelines and by the WHO internationally. Known to overestimate BMR: the original database was 47% Italian military subjects, which is not representative. Studies on Australian men specifically found it overestimates their BMR.[7] Being gradually superseded by Oxford/Henry equations in some international guidelines.
EquationWithin ±10%
Mifflin-St Jeor~70%
Revised Harris-Benedict~60–65%
Katch-McArdle~75%+
Schofield~55–63%

Understanding Activity Levels

LevelPAL
Sedentary1.2
Lightly active1.375
Moderately active1.55
Very active1.725
Extra active1.9

Most Australians should select Sedentary or Lightly active. Only 22.4% of Australian adults aged 18 to 64 met the full physical activity guidelines in 2022.[11] Over half of Australian adults lead a sedentary lifestyle.[12] Research consistently shows that around 80% of people overestimate their activity level when self-reporting. If in doubt, round down.

Activity categories are inherently broad and subjective. They do not distinguish between a 20-minute walk and a 90-minute weightlifting session. They poorly capture NEAT, which varies by up to 2,000 kcal per day between individuals.[3] Someone with an active job but no formal exercise may burn more than someone who sits all day but goes to the gym for 30 minutes.

TDEE and Energy Balance in Australia

The NHMRC provides age- and sex-specific estimated energy requirements for Australians. For men aged 19 to 30, approximately 10,800 kJ (2,580 kcal) at sedentary levels up to 13,800 kJ (3,300 kcal) at moderate activity. For women aged 19 to 30, approximately 8,400 kJ (2,010 kcal) to 10,800 kJ (2,580 kcal).[4, 18] Australia uses kilojoules as the official unit on food labels. This calculator displays both kcal and kJ for convenience.

Overweight and obesity context

Two in three (66%) Australian adults are overweight or obese, with 34% overweight and 32% obese. Overweight and obesity is the second-leading risk factor for disease burden in Australia at 8.4%, behind tobacco.[10] Understanding TDEE is a foundational step for addressing the energy imbalance driving these rates. Small consistent surpluses of as little as 100 to 200 kcal per day over years lead to gradual weight gain.

Physical activity levels compound the problem. Only 22.4% of adults aged 18 to 64 met physical activity guidelines in 2022, up from 17% in 2017 to 2018.[11] Males are more likely to meet guidelines (24.9%) than females (19.9%). Most Australians are less active than they think, which means most should use a lower activity multiplier in this calculator.

Limitations of TDEE Calculators

TDEE calculators are typically accurate to within ±10%. For a 2,300 kcal TDEE, the true value could be anywhere from approximately 2,070 to 2,530 kcal. BMR equations alone have a standard deviation of 150 to 200 kcal from measured values, and adding an activity multiplier introduces further error.[2]

  • Genetics. Metabolic rate can vary by 200 to 300 kcal per day between individuals of the same size, age, and activity level.
  • Body composition. Two people at the same weight but different muscle-to-fat ratios will have different BMRs. Muscle is more metabolically active than fat.[17]
  • Hormonal status. Thyroid function, menstrual cycle phase, menopause, testosterone levels, and medications all affect metabolic rate.[19]
  • Adaptive thermogenesis. When you lose weight, TDEE drops more than equations predict. This adaptation averages about 120 kcal per day below predicted during active weight loss and partly reverses when weight stabilises.[8, 9]

Use TDEE as a starting point

Best used as a baseline you refine over 2 to 4 weeks based on actual weight trends. If you are not losing or gaining weight as expected, adjust by 200 to 300 kcal rather than recalculating from scratch. Recalculate every 4 to 6 weeks during active weight change.

Using Your TDEE for Different Goals

  • Weight loss. A calorie deficit of 500 kcal per day below TDEE produces roughly 0.5 kg loss per week. A deficit of 250 kcal is more sustainable for many people. Deficits greater than 750 to 1,000 kcal are generally not recommended as they increase muscle loss and metabolic adaptation.[13] Protein intake becomes more important during a deficit to preserve lean mass: 1.6 to 2.2 g per kg of body weight is commonly recommended.[14]
  • Muscle gain. A surplus of 250 to 500 kcal per day above TDEE supports muscle growth with minimal fat gain when paired with progressive resistance training. Larger surpluses are mostly stored as fat unless you are a beginner lifter.
  • Maintenance. Eating at your calculated TDEE should maintain your current weight. Track weight over 2 to 4 weeks and adjust if it trends up or down. Daily fluctuations of 1 to 2 kg are normal from water, food volume, and sodium.

Important caveats

These are guidelines, not prescriptions. Women's caloric needs fluctuate with the menstrual cycle.[19] Older adults may need fewer calories but higher protein per kg to maintain muscle mass. Anyone with an eating disorder history should approach calorie tracking with caution and professional guidance. Find an Accredited Practising Dietitian at dietitiansaustralia.org.au.

References

  1. 1.A new predictive equation for resting energy expenditure in healthy individuals. Mifflin MD, St Jeor ST et al. Am J Clin Nutr, 1990; 51(2): 241–247. pubmed.ncbi.nlm.nih.gov/2305711/
  2. 2.Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Frankenfield D et al. J Am Diet Assoc, 2005; 105(5): 775–789. pubmed.ncbi.nlm.nih.gov/15883556/
  3. 3.Non-exercise activity thermogenesis (NEAT). Levine JA. Best Pract Res Clin Endocrinol Metab, 2002; 16(4): 679–702. pubmed.ncbi.nlm.nih.gov/12468415/
  4. 4.Dietary Energy — Nutrient Reference Values. Eat for Health, NHMRC. www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-energy
  5. 5.Nutrient Reference Values for Australia and New Zealand. National Health and Medical Research Council (NHMRC). www.nhmrc.gov.au/sites/default/files/images/nutrient-refererence-dietary-intakes.pdf
  6. 6.Resting energy expenditure prediction in recreational athletes of 18–35 years. Ten Haaf T, Weijs PJM. Br J Sports Med, 2014; 48(20): 1646–1650. www.sciencedirect.com/science/article/abs/pii/S1440244011000417
  7. 7.Basal metabolic rate studies in humans: measurement and development of new equations. Henry CJK. Public Health Nutr, 2005; 8(7A): 1133–1152. pubmed.ncbi.nlm.nih.gov/16277825/
  8. 8.Adaptive thermogenesis with weight loss in humans. Müller MJ et al. Obesity, 2013; 21(2): 218–228. onlinelibrary.wiley.com/doi/full/10.1002/oby.20027
  9. 9.Does adaptive thermogenesis occur after weight loss in adults? A systematic review. Martins C et al. Br J Nutr, 2021; 126(6): 961–975. pubmed.ncbi.nlm.nih.gov/33762040/
  10. 10.Overweight and obesity. Australian Institute of Health and Welfare (AIHW). www.aihw.gov.au/reports/overweight-obesity/overweight-and-obesity/contents/about
  11. 11.Physical Activity 2022. Australian Bureau of Statistics (ABS). www.abs.gov.au/statistics/health/health-conditions-and-risks/physical-activity/latest-release
  12. 12.Physical Activity. Australian Institute of Health and Welfare (AIHW). www.aihw.gov.au/reports/physical-activity/physical-activity
  13. 13.Australian Dietary Guidelines. National Health and Medical Research Council (NHMRC). www.nhmrc.gov.au/about-us/publications/australian-dietary-guidelines
  14. 14.A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Morton RW et al. Br J Sports Med, 2018; 52(6): 376–384. pubmed.ncbi.nlm.nih.gov/28698222/
  15. 15.Interindividual variation in posture allocation: possible role in human obesity. Levine JA et al. Science, 2005; 307(5709): 584–586. pubmed.ncbi.nlm.nih.gov/15681386/
  16. 16.Accuracy in wrist-worn, sensor-based measurements of heart rate and energy expenditure. Shcherbina A et al. J Pers Med, 2017; 7(2): 3. pubmed.ncbi.nlm.nih.gov/28538708/
  17. 17.Body-size dependence of resting energy expenditure can be attributed to nonadipose body mass. Heymsfield SB et al. Am J Physiol, 2002; 282(1): E132–E138. pubmed.ncbi.nlm.nih.gov/11739093/
  18. 18.Daily Energy Requirements Calculator. Eat for Health, NHMRC. www.eatforhealth.gov.au/nutrition-calculators/daily-energy-requirements-calculator
  19. 19.24-hour energy expenditure and the menstrual cycle. Webb P. Am J Clin Nutr, 1986; 44(5): 614–619. pubmed.ncbi.nlm.nih.gov/3766447/
  20. 20.Comparative analysis of predictive equations for resting metabolic rate in overweight and obese adults. Medicine, 2024. pmc.ncbi.nlm.nih.gov/articles/PMC11365691/

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Frequently Asked Questions

Common questions about TDEE, BMR, calorie tracking, and energy balance in Australia.

How accurate is a TDEE calculator?

TDEE calculators are accurate to within approximately plus or minus 10 percent for most people. For someone with a TDEE of 2,500 kcal, the real number could be anywhere from 2,250 to 2,750 kcal. The Mifflin-St Jeor equation predicts within 10 percent of measured BMR for about 70 percent of people. The activity multiplier introduces additional imprecision because it relies on self-assessment. Best practice is to use the calculator as a starting point, then adjust based on two to four weeks of actual weight tracking.

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest, just to keep you alive. This includes breathing, circulation, brain function, and cell repair. TDEE (Total Daily Energy Expenditure) includes BMR plus all other energy expenditure: digestion, movement, exercise, and even fidgeting. BMR typically makes up 60 to 70 percent of TDEE. You should eat according to your TDEE, not your BMR. Eating at BMR level would be a very aggressive deficit for most people.

Should I use calories or kilojoules?

Australia officially uses kilojoules. All food labels must display energy in kJ. One calorie (kcal) equals 4.184 kilojoules. To convert, multiply calories by 4.2 to get kJ, or divide kJ by 4.2 for calories. Most international nutrition research and fitness communities use calories. This calculator displays both so you can use whichever you prefer. For reference, an average Australian adult's TDEE is roughly 8,000 to 10,500 kJ (1,900 to 2,500 kcal).

Why does TDEE decrease with age?

BMR naturally declines with age, roughly 1 to 2 percent per decade after age 20. The primary driver is loss of lean body mass (sarcopenia). Adults lose approximately 3 to 8 percent of muscle mass per decade after age 30. Lower muscle mass means lower BMR and therefore lower TDEE. Older adults also tend to be less physically active and have lower NEAT. Hormonal changes including declining testosterone, oestrogen, and growth hormone contribute to both muscle loss and metabolic slowdown. This is why strength training becomes increasingly important with age.

Does muscle really burn more calories than fat?

Yes, but the difference is often overstated. Muscle tissue burns approximately 13 kcal per kg per day at rest. Fat tissue burns approximately 4.5 kcal per kg per day. So 1 kg of muscle burns about 8.5 kcal more per day than 1 kg of fat. Gaining 5 kg of muscle would increase BMR by roughly 40 to 65 kcal per day. The bigger metabolic benefit of muscle comes from the training itself, post-exercise oxygen consumption, and improved insulin sensitivity, not just resting metabolic rate.

What is NEAT and why does it matter so much?

NEAT (Non-Exercise Activity Thermogenesis) is the energy you burn from all movement that is not formal exercise: walking, standing, fidgeting, cooking, cleaning, typing. NEAT can vary by up to 2,000 kcal per day between individuals of similar size. For most people, NEAT accounts for more of their daily calorie burn than deliberate exercise. NEAT subconsciously decreases when you are in a calorie deficit. Tracking daily step count is one of the best proxies for NEAT. Research suggests maintaining 8,000 to 10,000 or more steps per day helps counteract the NEAT decline during weight loss.

How often should I recalculate my TDEE?

Recalculate every 4 to 6 weeks if you are actively losing or gaining weight. For every 1 kg of weight lost, TDEE decreases by roughly 15 to 20 kcal per day from both reduced BMR and reduced movement cost. If weight loss stalls for two or more weeks, recalculate or adjust your activity level downward. After significant weight loss of 10 or more kilograms, adaptive thermogenesis means your actual TDEE may be lower than any calculator predicts. For weight maintenance with no major changes, recalculating every 6 to 12 months is sufficient.

Is TDEE different for men and women?

Yes. Men generally have a higher TDEE than women, primarily because men have more lean body mass on average. The Mifflin-St Jeor equation has separate formulas for each sex. Even after accounting for body size and composition, small hormonal differences influence metabolic rate. Women's TDEE fluctuates with the menstrual cycle and can be 100 to 300 kcal higher in the luteal phase. During pregnancy, energy needs increase by approximately 340 kcal per day in the second trimester and 450 kcal in the third trimester.

Can I trust the calories burned on my fitness tracker?

Fitness trackers have variable accuracy. A Stanford study in 2017 found that even the most accurate wrist-worn devices had a median error of about 27 percent for energy expenditure, while heart rate accuracy was much better at about 5 percent error. They tend to overestimate calorie burn, especially during weight training and high-intensity intervals. Use your tracker to compare relative activity between days rather than treating the calorie number as exact. Do not eat back all exercise calories your tracker reports, as this commonly leads to overeating.

What is the minimum number of calories I should eat?

There is no universal minimum, but common clinical guidelines suggest women generally not go below approximately 1,200 kcal per day (5,000 kJ) and men not below approximately 1,500 kcal per day (6,300 kJ) without medical supervision. Below these thresholds it becomes difficult to meet micronutrient needs from food alone. Very low calorie diets under 800 kcal per day should only be followed under medical supervision. The NHMRC does not set a specific minimum calorie intake but emphasises meeting all nutrient reference values. Anyone with a history of eating disorders should approach calorie tracking with caution.