About CalorieFlow
CalorieFlow is your trusted companion for accurate TDEE calculations, built on scientifically proven formulas and decades of research in metabolism science.
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day. It consists of four main components:
- Basal Metabolic Rate (BMR) - Calories burned at rest for basic bodily functions
- Thermic Effect of Food (TEF) - Energy used to digest and process food
- Exercise Activity Thermogenesis (EAT) - Calories burned during planned exercise
- Non-Exercise Activity Thermogenesis (NEAT) - Energy from daily activities and fidgeting
BMR Calculation Formulas
Mifflin-St Jeor Equation (Primary Method)
The most accurate formula for most people, developed in 1990 and widely considered the gold standard for BMR calculations.
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Harris-Benedict Equation (Alternative Method)
The original BMR formula from 1919, revised in 1984. Slightly less accurate but still widely used in clinical settings.
For Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
For Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
Katch-McArdle Equation (Body Fat Based)
The most accurate method when body fat percentage is known, as it accounts for lean body mass rather than total weight.
Formula: BMR = 370 + (21.6 × lean body mass in kg)
Where: Lean Body Mass = Total Weight × (1 - Body Fat Percentage)
Activity Level Multipliers
To calculate TDEE, we multiply BMR by an activity factor based on your lifestyle:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Heavy exercise 6-7 days/week |
| Extremely Active | 1.9 | Very heavy exercise, physical job, training twice daily |
Macronutrient Distribution
Our macronutrient recommendations are based on evidence-based guidelines:
Protein
25% of calories
Essential for muscle maintenance, repair, and metabolic function. 4 calories per gram.
Carbohydrates
45% of calories
Primary energy source for brain and muscles. 4 calories per gram.
Fats
30% of calories
Important for hormone production and nutrient absorption. 9 calories per gram.
Accuracy & Limitations
Important Notes
- TDEE calculations are estimates based on population averages
- Individual metabolic rates can vary by ±15% from calculated values
- Factors like genetics, medical conditions, and medications can affect metabolism
- Use these calculations as a starting point and adjust based on real-world results
- For medical conditions or specific dietary needs, consult healthcare professionals
Our Mission
CalorieFlow was created to make accurate nutritional planning accessible to everyone. We believe that understanding your body's energy needs is fundamental to achieving your health and fitness goals. Our calculator uses the most current scientific research to provide you with reliable estimates, empowering you to make informed decisions about your nutrition and lifestyle.