Free tool
Estimate resting energy with the Mifflin-St Jeor equation, then multiply by an activity factor to get total daily energy expenditure (TDEE). Metric or US units, with the working shown.
Built for NutritionThese factors are commonly quoted, not official constants.
Enter age, weight and height.
Energy balance is one unit of a 16-unit nutrition course. Encodr keeps the Mifflin-St Jeor setup, the activity factors and the Atwater values on a spaced-repetition schedule so you can do the math from a blank page.
Get started freeMifflin-St Jeor estimates resting energy expenditure in kcal per day from weight in kilograms, height in
centimeters, age in years and sex: 10 x kg + 6.25 x cm - 5 x age + 5 for men and
10 x kg + 6.25 x cm - 5 x age - 161 for women. The authors found that the older Harris-Benedict
equations overestimated measured resting energy expenditure by about 5%, which is why Mifflin-St Jeor is the
default in the course and in this tool.
TDEE is the BMR multiplied by an activity factor. The commonly quoted set is 1.2 (sedentary), 1.375 (lightly active), 1.55 (moderately active), 1.725 (very active) and 1.9 (extra active). Treat them as rough planning numbers: they are a convention, not a measured constant, and they are not part of the Mifflin-St Jeor paper. US inputs are converted with 1 kg = 2.2046 lb and 1 in = 2.54 cm, and only the final answer is rounded, so a practice problem that multiplies an already rounded BMR can land 1 kcal away from this tool.
Worked example: a man aged 30, 80 kg and 180 cm. BMR = 10 x 80 + 6.25 x 180 - 5 x 30 + 5 = 800 + 1,125 - 150 + 5 = 1,780 kcal/day. At the sedentary factor, TDEE = 1,780 x 1.2 = 2,136 kcal/day. The full explanation, including what the 2023 energy report changed, is in BMR and TDEE explained, and the whole course is in the free Nutrition deck.
This is an estimate for study and general interest, not medical or dietary advice. Individual energy needs vary, so talk to a registered dietitian or clinician before changing your diet.
What BMR and TDEE mean, how the Mifflin-St Jeor equation works with a worked example, where activity factors come from and what the 2023 energy report changed.
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