TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn each day. Adjust the values and click the calculate button to get your personalized recommendations.
TDEE: Total Daily Energy Expenditure represents the number of calories you burn each day, considering your basal metabolic rate and activity level.
Basal Metabolic Rate (BMR): The number of calories your body needs at rest to maintain vital functions.
Activity Factor: A multiplier that accounts for your physical activity level to estimate total calorie expenditure.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn each day when exercise is taken into account. It's a crucial metric for understanding your daily caloric needs, whether you're aiming to maintain, lose, or gain weight.
TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying it by an activity factor that represents your lifestyle and exercise habits.
Understanding Basal Metabolic Rate (BMR)
BMR is the number of calories your body needs to perform basic life-sustaining functions such as breathing, circulation, and cell production. It accounts for the largest portion of your total calorie expenditure.
Several factors influence BMR, including age, gender, weight, height, and body composition.
Activity Levels and Their Impact on TDEE
Your activity level plays a significant role in determining your TDEE. Here's how different activity levels affect calorie needs:
- Sedentary: Little to no exercise. Suitable for individuals with desk jobs or minimal physical activity.
- Lightly Active: Light exercise/sports 1-3 days/week. Ideal for those with a moderately active lifestyle.
- Moderately Active: Moderate exercise/sports 4-5 days/week. Suitable for regular exercisers.
- Very Active: Hard exercise/sports 6-7 days a week. Ideal for athletes or individuals with highly active lifestyles.
- Extra Active: Very hard exercise/sports & physical job or training twice a day. Suitable for professional athletes.
TDEE Calculation Methods
The TDEE Calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor based on your selected activity level to determine your TDEE.
**Mifflin-St Jeor Equation:**
- For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
- For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
- For Others: Average of male and female BMR calculations.
**Activity Factors:**
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Extra Active: BMR × 1.9
TDEE in Daily Life
Understanding your TDEE helps you make informed decisions about your diet and exercise regimen. Here's how you can use your TDEE for different fitness goals:
- Maintain Weight: Consume calories equal to your TDEE to maintain your current weight.
- Lose Weight: Create a calorie deficit by consuming fewer calories than your TDEE.
- Gain Weight: Create a calorie surplus by consuming more calories than your TDEE.
It's important to adjust your caloric intake gradually and monitor your progress to achieve sustainable results.
