KiloMateTDEE calculator
Your TDEE (total daily energy expenditure) is the energy you burn in a day, and eating that much keeps your weight steady. This calculator estimates your resting energy with the Mifflin-St Jeor equation, then multiplies it by an activity factor. Results are in kJ first, then calories.
Your maintenance at each activity level
| Activity | kJ a day | Calories a day |
|---|---|---|
| Mostly sitting, little exercise (×1.2) | – | – |
| Light exercise 1–3 days a week (×1.375) | – | – |
| Moderate exercise 3–5 days a week (×1.55) | – | – |
| Hard exercise 6–7 days a week (×1.725) | – | – |
| Very hard exercise and a physical job (×1.9) | – | – |
Most people who lift three to five times a week and sit at a desk are closest to the moderate row. If you're unsure, pick the lower one.
Using your TDEE
To lose fat, eat below it. To gain, eat a little above it. The calorie calculator works out a daily target for your goal, and the protein calculator sets the protein to go with it. Australian labels list kJ, so the kJ to calories converter helps if you think in calories.
Questions
What is TDEE?
Total daily energy expenditure: everything you burn in a day, from keeping your body running at rest to digesting food, moving around and training. Eat about your TDEE and your weight stays roughly steady, which is why it's also called maintenance.
What's the difference between BMR and TDEE?
BMR (or resting energy) is what you'd burn lying still all day. TDEE is BMR multiplied by an activity factor, from 1.2 for mostly sitting to 1.9 for hard training plus a physical job.
Which formula does this use?
The Mifflin-St Jeor equation, published in the American Journal of Clinical Nutrition in 1990. It was built from resting energy measured in 498 healthy adults aged 19 to 78, both normal weight and obese.
How does my TDEE compare with the 8,700 kJ on food labels?
The 8,700 kJ on Australian labels is a reference value set by Food Standards Australia New Zealand, taken from average adult intakes in national surveys. It's a benchmark for the % daily intake column, not a target for you. Your TDEE can sit well above or below it.
How accurate is it?
It's an estimate. Two people of the same size, age and activity can burn noticeably different amounts. Log your food and weigh in weekly for two to three weeks: if your weight holds steady, what you're eating is your real maintenance.
Sources
- Mifflin MD, St Jeor ST et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241–247. DOI
- Food Standards Australia New Zealand. Consultation paper on regulatory nutrient reference values (8,700 kJ energy reference value). FSANZ (PDF)
General information only, not medical or dietary advice. Not suitable during pregnancy or breastfeeding, for under-18s, or with a medical condition. Talk to a GP or an Accredited Practising Dietitian.
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