TDEE Calculator
Calculate your Total Daily Energy Expenditure — the estimated energy you use each day based on your body composition and activity level.
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TDEE Calculator
Total Daily Energy Expenditure
Total Daily Energy Expenditure, or TDEE, estimates the energy your body uses across a typical day. It combines a resting-energy estimate with your work activity and weekly exercise.
TDEE is useful when planning fat loss, maintenance or weight gain because it provides a starting estimate of the energy required to maintain your current body weight.
How is TDEE different from BMR?
BMR estimates energy expenditure at rest. TDEE applies activity to that resting estimate to represent a more complete day including work, movement and exercise.
How Coach Plum estimates activity
Coach Plum separates activity into two inputs: how active your job is and how many hours of exercise you do each week. There are five work-activity levels and five weekly exercise bands. Their factors are combined with the resting estimate to calculate TDEE.
What formulas are used?
Without body-fat data Coach Plum uses the Mifflin-St Jeor equation:
Male: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Female: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
When body-fat percentage is supplied, Coach Plum uses estimated lean mass:
370 + (21.6 × estimated lean mass in kg)
The resulting resting estimate is multiplied by the selected activity factor. These equations are estimates rather than direct measurements, so real energy expenditure can differ between people and over time.
Energy targets
On the results page you can adjust your target from 20% below maintenance to 20% above maintenance in 1% steps. Fixed presets at −20%, −10%, 0%, +10% and +20% are also available.
Coach Plum shows the full calculation you select. If the selected target enters NICE low-energy or very-low-energy ranges, or BMI is below 18.5, a Health Guidance notice appears alongside the result.
Why recalculate TDEE?
TDEE changes as body weight, body composition and activity change. Recalculating periodically gives you a more current starting point rather than treating one estimate as permanent.
What else is included?
The same calculation produces BMR, RMR, BMI, an energy breakdown, personalised macros, selectable macro ratios and body-composition metrics when body-fat percentage is provided.