TDEE-Rechner
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. Estimates BMR, maintenance calories, and targets for weight loss or gain with macronutrient breakdowns.
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Über dieses Tool
What Is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It encompasses three main components: your Basal Metabolic Rate (BMR), which accounts for 60–70% of total expenditure; the thermic effect of food (TEF), approximately 10%; and physical activity, which varies from 15–30% depending on lifestyle. Understanding your TDEE is fundamental for weight management — eating below TDEE creates a caloric deficit for weight loss, while eating above it supports weight gain.
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, published in 1990, which is recommended by the American Dietetic Association as the most accurate BMR prediction equation for non-obese adults. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. The BMR is then multiplied by an activity factor to estimate TDEE.
Using TDEE for Weight Management
A deficit of 500 calories per day below TDEE produces approximately 1 pound (0.45 kg) of weight loss per week, based on the approximation that 3,500 calories equals one pound of body fat. For weight gain, a surplus of 250–500 calories above TDEE is recommended. Adjustments should be made every 2–4 weeks based on actual weight trends, as metabolic adaptation may reduce energy expenditure during prolonged dieting.
🔑 Klinische Praxistipps
- Mifflin-St Jeor is most accurate for non-obese adults (BMI 18.5–30). For obese patients, consider adjusted body weight or indirect calorimetry.
- Harris-Benedict (1919) overestimates BMR by ~5% on average compared to Mifflin-St Jeor.
- Very low calorie diets (<1,200 kcal for women, <1,500 kcal for men) should be medically supervised due to risk of nutrient deficiencies, gallstones, and cardiac complications.
- NEAT (non-exercise activity thermogenesis) — fidgeting, walking, posture — can vary by up to 2,000 kcal/day between individuals and is the largest source of prediction error.
- Metabolic adaptation during caloric restriction can reduce actual TDEE by 10–15% beyond what is predicted by weight loss alone (adaptive thermogenesis).
Key References
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. J Am Diet Assoc. 2005;105(5):775–789.
- Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826–837.
Formel zuletzt überprüft: Februar 2026