Total Daily Energy Expenditure is the total calories your body burns in 24 hours — your BMR (basic survival energy) plus the calories burned digesting food, moving around, and exercising. Eating exactly your TDEE keeps weight constant; eating below it causes fat loss; eating above causes weight gain.

Which BMR formula does this use?

Mifflin-St Jeor, the most accurate equation for the general population per a 2005 American Dietetic Association review. Men: BMR = 10×kg + 6.25×cm − 5×age + 5. Women: BMR = 10×kg + 6.25×cm − 5×age − 161. TDEE = BMR × activity multiplier (1.2 sedentary to 1.9 very active).

How big a calorie deficit should I aim for?

A 15–20% deficit (300–600 kcal) is sustainable and preserves muscle. A 25%+ aggressive deficit accelerates fat loss but risks muscle loss, fatigue and hormonal disruption. As a rule, aim to lose no more than 0.5–1% of bodyweight per week.

What's the difference between BMR and TDEE?

BMR is your basal metabolic rate — calories your body burns at complete rest just to keep organs running, blood circulating and cells alive (about 60–75% of TDEE). TDEE adds the thermic effect of food (~10%) and all your activity (movement, exercise, fidgeting). Always plan calories around TDEE, never BMR.

Why does my TDEE seem low / high?

Mifflin-St Jeor estimates within ±10% for most people. Athletes with high muscle mass burn more than the formula predicts (try Katch-McArdle if you know your body fat %). Older adults, post-dieters or those with thyroid issues may burn 5–15% less than predicted. Use TDEE as a starting point; adjust ±100 kcal weekly based on actual scale trend.

🔥 TDEE Lommeregner

Beregn your Total Daglig Energi Expenditure, BMR and calorie targets for cutting, maintaining or bulking. Mifflin-St Jeor formula.

Sex

Alder

Enheder

Vægt (kg)

Højde (cm)

Aktivitetsniveau

⚠️ Estimat only. Mifflin-St Jeor er nøjagtig inden for ±10% for de fleste voksne. Atleter med høj muskelmasse bør bruge Katch-McArdle. Konsulter en registreret diætist / læge inden du forfølger aggressive underskud eller overskud, særligt hvis du har en medicinsk tilstand.

Dit energibudget forklaret

Your body burns calories through four channels:

BMR (60–75%) — calories your organs use just to keep you alive at rest
NEAT (15–30%) — Ikke-motionsaktivitetstermogenese: gang, uro, holdning
TEF (~10%) — Termisk effekt af mad (fordøjelse). Protein har den højeste TEF (20–30%)
EAT (5–15%) — Exercise Activity Thermogenesis: deliberate workouts

The sum is your TDEE. Eating exactly your TDEE holds weight stable. Eating below creates a deficit (fat loss); eating above creates a surplus (weight gain).

Mifflin-St Jeor Formlen

2005 American Dietetic Association-gennemgangen fandt, at Mifflin-St Jeor er den mest præcise BMR-ligning for den generelle befolkning (mere præcis end den ældre Harris-Benedict).

Men: BMR = 10×kg + 6.25×cm − 5×age + 5
Women: BMR = 10×kg + 6.25×cm − 5×age − 161

TDEE = BMR × activity multiplier (1.2 sedentary → 1.9 athlete).

Valg af den Rette Aktivitetsmultiplikator

De fleste overestimate deres aktivitetsniveau. Hvis dit job er skrivebordsbundet og du træner 3 timer/uge, er du "let aktiv" (1,375), ikke "meget aktiv". En almindelig regel: vælg ét niveau lower end du oprindeligt tænker.

Fastsæt mål for skæring eller bulk

Aggressive cut (−25%): fastest fat loss but risks muscle loss; max 8–12 weeks
Moderate cut (−15%): sustainable, preserves muscle; ideal for most people
Lean bulk (+10%): ~0.25 kg/week gain — minimises fat gain alongside muscle
Aggressive bulk (+20%): for hard-gainers or off-season; expect some fat gain

Adjust based on actual scale trend over 2–3 weeks. If you're not losing 0.5–1% of bodyweight per week on a cut, drop calories by another 100–200 kcal.

Hvad du skal gøre med din TDEE

Par det med vores Protein Intake Calculator og Macro Calculator for at oversætte kalorier til en daglig protein, kulhydrat og fedt opdeling. Spor i 2–3 uger og juster baseret på vægttrenden, ikke dag-til-dag udsving.

⚠️

Vigtig bemærkning: This is an estimate, not a prescription. People with thyroid disorders, PCOS, recent significant weight loss, or eating disorder history should consult a registered dietitian before setting calorie targets. Graviditet and breastfeeding require higher intakes — see a GP / midwife.

Relaterede lommeregnere

Daily Calorie Calculator — TDEE based on age, weight, height and activity level.
Calorie Deficit Calculator — Daglig calorie target to reach a goal weight. BMR + TDEE, weeks-to-goal projection and macro split.
Macro Calculator — Daglig protein, carbs and fat split with cut/maintain/bulk presets and four split styles.