This tool will help you calculate your Total Daily Energy Expenditure (TDEE) based on your personal details and activity level.
To use this TDEE (Total Daily Energy Expenditure) calculator, follow these steps:
- Select your gender.
- Enter your weight in kilograms.
- Enter your height in centimeters.
- Enter your age in years.
- Select your activity level from the dropdown.
- Click the ‘Calculate’ button to get your TDEE.
How it calculates the results:
This calculator uses the Mifflin-St Jeor Equation for calculating Basal Metabolic Rate (BMR) and then multiplies it by an Activity Factor to determine TDEE.
For males: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
For females: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
The TDEE is then calculated by multiplying the BMR by an activity factor:
- Sedentary (little or no exercise): 1.2
- Lightly active (light exercise/sports 1-3 days/week): 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): 1.55
- Very active (hard exercise/sports 6-7 days a week): 1.725
- Super active (very hard exercise/sports & physical job or 2x training): 1.9
Limitations:
This calculator gives an estimate based on the provided inputs and may not be 100% accurate for every individual. Factors such as body composition, metabolism variations, and other physiological conditions can affect actual calorie needs.
Use Cases for This Calculator
Calculate estimated Total Daily Energy Expenditure (TDEE)
Enter your age, gender, weight, height, and activity level to determine how many calories you burn in a day. Use this information to better plan your diet and reach your fitness goals efficiently.
Track your daily caloric needs
Update your TDEE calculation throughout the day as you engage in various activities. Keep a real-time tab on your caloric requirements and make informed decisions about your food intake to stay on track with your weight management.
Set appropriate calorie intake goals
Use the TDEE calculator to establish a target calorie intake based on your lifestyle and weight management objectives. Get accurate figures to guide your diet plan for weight loss, maintenance, or muscle gain.
Plan meals and snacks efficiently
Utilize the TDEE results to plan your meals smartly. Distribute your daily calorie allowance across meals and snacks to ensure you meet your nutritional needs while staying within your calorie limits to achieve your fitness goals.
Adjust your calorie intake for weight control
Keep yourself accountable by comparing your actual calorie intake with your TDEE. Easily identify if you need to reduce or increase your food consumption to achieve your desired weight loss or gain without unnecessary guesswork.
Understand the impact of exercise on calorie expenditure
See the additional calories you burn through exercise by factoring in your workouts with the TDEE calculator. Get a comprehensive view of your energy expenditure to optimize your training and fuel your body correctly for better performance.
Monitor weight loss progress
Take charge of your weight loss journey by regularly recalculating your TDEE based on changing factors. Keep yourself motivated and focused as you see how your calorie needs evolve during your fitness transformation.
Customize calorie intake for muscle building
Adjust your calorie and protein intake using TDEE figures to support muscle growth and repair. Tailor your diet to meet the specific demands of strength training and maximize your fitness gains effectively.
Stay on top of your daily energy balance
Maintain a healthy energy balance by using the TDEE calculator to manage your daily calorie consumption. Ensure you neither overeat nor undereat by staying mindful of your energy needs to sustain your overall health and wellbeing.
Share results and progress with a nutritionist or trainer
Share your TDEE calculations and diet plans with your nutritionist or trainer for personalized guidance. Collaborate seamlessly on achieving your fitness goals by providing them with accurate information for tailored recommendations and support.