This tool helps you calculate your Total Daily Energy Expenditure (TDEE) based on your personal data.
How to Use the Scooby Calorie Calculator TDEE
This calculator helps you estimate your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn per day. To use the calculator:
- Enter your age in years.
- Select your gender.
- Enter your height in centimeters.
- Enter your weight in kilograms.
- Select your activity level from the dropdown menu.
- Click the Calculate button to see your TDEE result.
How It Works
The TDEE calculator uses the Harris-Benedict equation to calculate Basal Metabolic Rate (BMR) and then factors in your activity level to estimate your TDEE:
- BMR for Men: 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
- BMR for Women: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
Your TDEE is calculated by multiplying your BMR by your activity level:
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
- Super active: BMR × 1.9
Limitations
Keep in mind that this calculator provides an estimate and may not be 100% accurate for everyone. Factors such as muscle mass, body composition, and metabolic adaptations can influence your actual TDEE. For more personalized advice, consult a healthcare professional or a nutritionist.
Use Cases for This Calculator
Calculating Total Daily Energy Expenditure (TDEE)
Enter your details like age, gender, weight, height, and activity level to determine your TDEE accurately. Knowing your TDEE helps you understand how many calories you burn in a day, aiding in setting personalized fitness and nutrition goals.
Estimating Basal Metabolic Rate (BMR)
Input your basic details, excluding activity level, to get your BMR. This represents the number of calories your body needs to maintain basic functions at rest. Use your BMR as a baseline to plan your calorie intake for weight loss or gain.
Choosing Activity Level
Select the activity level that best matches your daily routine, from sedentary to very active. This step is crucial for accurate TDEE calculations, ensuring your calorie needs reflect your lifestyle and exercise habits.
Setting Weight Goals
Specify if you want to lose, maintain, or gain weight to tailor your calorie requirements accordingly. Adjusting your calorie intake based on your weight goals helps you achieve a healthy and sustainable approach to managing your weight.
Customizing Calorie Intake
View your TDEE and adjust your calorie intake by selecting a deficit, maintenance, or surplus. This feature allows you to fine-tune your nutrition plan for weight management and performance goals effectively.
Tracking Macronutrient Breakdown
Get a breakdown of your recommended daily macronutrient intake based on your fitness objectives. Understanding the ideal balance of proteins, fats, and carbohydrates supports your efforts in building muscle, losing fat, or maintaining overall health.
Monitoring Progress Over Time
Keep track of your calorie intake and activity levels to monitor your progress consistently. Regularly reviewing your TDEE calculations and adjustments ensures you stay on course with your weight management or fitness journey.
Adjusting Caloric Needs for Exercise
Add your exercise details to factor in additional calorie burn and assess your total energy expenditure accurately. Incorporating exercise into your TDEE calculation helps you determine the right balance between food intake and physical activity.
Getting Nutritional Guidance
Receive personalized recommendations on calorie intake and macronutrient distribution to support your fitness and wellness goals. Utilize the calculator to gain insights into optimizing your nutrition for improved performance and health outcomes.
Sharing Results for Accountability
Share your TDEE calculations and weight goals with a friend, trainer, or nutritionist for added accountability and support. By involving others in your journey, you stay motivated and accountable towards achieving your desired outcomes.