TDEE Calculator
A Total Daily Energy Expenditure (TDEE) calculator helps you find out how many calories you burn in a day. It considers your Basal Metabolic Rate (BMR), which is the calories your body needs at rest, plus the calories you burn through activities and digestion. By entering your age, gender, weight, height, and activity level, the calculator gives you an estimate of your daily calorie needs. Knowing your TDEE is useful for managing your weight, whether you want to maintain, lose, or gain weight.
Understanding TDEE
Total Daily Energy Expenditure (TDEE) represents the total amount of calories your body needs to perform daily activities, including exercise. It is calculated based on your Basal Metabolic Rate (BMR) and your activity level.
Formula: TDEE = BMR × Activity Level
BMR for Men: BMR = 88.362 + (13.397 × Weight in kg) + (4.799 × Height in cm) – (5.677 × Age in years)
BMR for Women: BMR = 447.593 + (9.247 × Weight in kg) + (3.098 × Height in cm) – (4.330 × Age in years)
Example: A 30-year-old woman weighing 70 kg, 165 cm tall, with a moderately active lifestyle (activity level = 1.55):
BMR = 447.593 + (9.247 × 70) + (3.098 × 165) – (4.330 × 30) = 1472.8 calories/day
TDEE = 1472.8 × 1.55 = 2282.84 calories/day
What is Total Daily Energy Expenditure (TDEE)?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs in a day to maintain your current weight. It includes the calories burned through basic bodily functions (Basal Metabolic Rate), physical activities, and digestion. Understanding your TDEE helps in managing weight by knowing how many calories to consume daily.
How to Calculate Your TDEE for Weight Management
To calculate your Total Daily Energy Expenditure (TDEE) for weight management, follow these steps:
- Calculate Your Basal Metabolic Rate (BMR): Use a BMR formula (like Harris-Benedict or Mifflin-St Jeor) to estimate the calories your body needs at rest.
- Determine Your Activity Level: Choose from categories like sedentary, lightly active, moderately active, very active, or extra active.
- Multiply Your BMR by an Activity Factor: Use a corresponding multiplier based on your activity level to estimate your total daily calorie needs.
This total will help you adjust your calorie intake to maintain, lose, or gain weight.