This tool will help you calculate your Total Daily Energy Expenditure based on your personal information.
How to use the TDEE Calculator
To calculate your Total Daily Energy Expenditure (TDEE), please fill in your age, gender, weight in kilograms, height in centimeters, and select your daily activity level. After clicking the “Calculate” button, the results will show your Basal Metabolic Rate (BMR) and TDEE in kilocalories per day.
How it calculates the results
The Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain vital functions such as breathing and keeping warm. It is calculated using the Harris-Benedict equation, which varies based on gender:
- For males: BMR = 88.362 + (13.397 * weight) + (4.799 * height) – (5.677 * age)
- For females: BMR = 447.593 + (9.247 * weight) + (3.098 * height) – (4.330 * age)
The Total Daily Energy Expenditure (TDEE) is then calculated by multiplying your BMR by an activity factor based on your daily activity level:
- Sedentary (little or no exercise): BMR * 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR * 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR * 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR * 1.725
- Super active (very hard exercise, physical job, or training twice a day): BMR * 1.9
Limitations
While this calculator provides an estimate based on well-established BMR and TDEE equations, individual energy needs can vary greatly depending on factors not considered by this calculator, such as muscle mass, metabolic health, and specific lifestyle factors. It’s advised to use this result as a starting point and consult a healthcare or dietary professional for more personalised advice.
Use Cases for This Calculator
Weight Loss Goals
You want to shed those extra pounds and need a reliable method to track your caloric intake. By using a TDEE calculator, you can accurately determine how many calories you need to consume and burn each day to achieve your weight loss goals effectively.
Muscle Gain Objectives
Your aim is to build muscle and increase your strength, which requires a precise understanding of your dietary needs. A TDEE calculator helps you calculate the number of calories you should consume to ensure you’re fueling your body for optimal muscle growth and recovery.
Weight Maintenance Strategies
After successfully reaching your target weight, your next step is to maintain it. A TDEE calculator allows you to find the right balance of calorie intake and expenditure, ensuring you stay on track without the risk of gaining unwanted weight.
Caloric Deficit Planning
To successfully lose weight, you must create a caloric deficit, but you need to know how much to cut. By utilizing a TDEE calculator, you can determine how many calories you should decrease from your total daily energy expenditure to reach your desired weight in a healthy manner.
Finding Energy Balance
Understanding your energy balance is crucial for achieving your fitness goals, whether it’s losing weight or gaining muscle. The TDEE calculator provides you with a clear estimate of your daily caloric needs, helping you adjust your diet and activity level accordingly.
Adapting to Lifestyle Changes
Life changes, such as a new job or workout routine, can impact your caloric needs. A TDEE calculator helps you reassess your caloric requirements when your activity level or lifestyle shifts, ensuring you stay aligned with your health goals.
Nutrition Planning
Eating well is essential for overall health, and a TDEE calculator can help guide your meal planning. By knowing your daily caloric needs, you can create balanced meals that support your desired objectives, whether for weight loss, muscle gain, or maintenance.
Fitness Program Evaluation
You may be following a new fitness program, but how do you know if it’s effective? By calculating your TDEE, you can evaluate how your new workout regimen impacts your daily calorie burn, allowing you to make adjustments to maximize your results.
Pregnancy and Postpartum Needs
During pregnancy and postpartum periods, your body undergoes significant changes that affect your caloric needs. A TDEE calculator helps you understand how many calories you should consume during these times to nurture both your health and your baby’s growth.
Age and Metabolism Considerations
As you age, your metabolism changes, influencing your caloric needs. Utilizing a TDEE calculator can help you stay informed about how your daily energy expenditure evolves with age, ensuring your dietary habits remain aligned with your changing body requirements.