Total Daily Energy Expenditure (TDEE) Calculator
Compare BMR and TDEE estimates across multiple clinical formulas (Mifflin-St Jeor, Revised Harris-Benedict, Katch-McArdle), analyze activity multipliers, and plan calorie cycling
For Katch-McArdle formula
Consensus Maintenance TDEE
2,654 kcal / day
Average BMR Across Formulas: 1,712 kcal
Consensus daily energy expenditure baseline across clinical models
Mifflin-St Jeor TDEE
2,654 kcal
Clinical gold standard
Revised Harris-Benedict TDEE
2,698 kcal
Updated physiological regression
Katch-McArdle TDEE
2,740 kcal
Lean body mass (LBM) based
Weekly Total Energy Burn
18,578 kcal
7-day cumulative energy turnover
Activity Multiplier Reference Matrix
Activity Level
Multiplier
Estimated Weekly Energy Expenditure
NEAT vs EAT Component Note
Non-Exercise Activity Thermogenesis (NEAT) accounts for daily step counts and spontaneous movement, often varying more than structured workouts (EAT).
Weekly Calorie Cycling Schedule (High / Low Days)
Calorie Cycling Strategy Summary
Training Days: 2,404 kcal • Rest Days: 1,954 kcal
Weekly Average Deficit: -500 kcal / day
Higher calories on workout days support muscle performance and glycogen replenishment
Day Type
Target Calories
Strategic Purpose