TDEE Calculator

- May 10, 2025
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Calculate your Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level. TDEE is the total number of calories you burn each day.

Personal Information

Body Measurements

Body Fat Percentage (Optional)

%

Activity Level

Calculation Formula

Weight Goal

Display Options

About TDEE and BMR

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, taking into account your basal metabolic rate (BMR) and your activity level.

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions while at rest.

Calculation Formulas

This calculator uses several established formulas to estimate your energy expenditure:

  • Mifflin-St Jeor: Considered the most accurate formula for most people. It calculates BMR based on weight, height, age, and gender.
  • Harris-Benedict: One of the earliest formulas developed, slightly less accurate than Mifflin-St Jeor for most people.
  • Katch-McArdle: This formula takes body fat percentage into account, which can make it more accurate for athletic or very lean individuals.
Activity Multipliers

Your BMR is multiplied by an activity factor to determine your TDEE:

  • Sedentary: 1.2 (little or no exercise)
  • Lightly active: 1.375 (light exercise 1-3 days/week)
  • Moderately active: 1.55 (moderate exercise 3-5 days/week)
  • Very active: 1.725 (hard exercise 6-7 days/week)
  • Extra active: 1.9 (very hard exercise, physical job or 2x training)
Weight Goals

For weight management:

  • To maintain weight, consume calories equal to your TDEE
  • To lose weight, consume fewer calories than your TDEE
  • To gain weight, consume more calories than your TDEE

A caloric deficit or surplus of approximately 500-1000 calories per day will result in about 0.5-1 kg of weight change per week, which is considered a healthy and sustainable rate for most people.

Macronutrients

Macronutrients are nutrients that the body requires in large amounts:

  • Protein: 4 calories per gram. Essential for muscle repair and growth.
  • Carbohydrates: 4 calories per gram. The body's primary energy source.
  • Fat: 9 calories per gram. Important for hormone production and vitamin absorption.

The recommended distribution varies based on individual goals, but a common general recommendation is 20-30% protein, 45-65% carbohydrates, and 20-35% fat.

Understanding the TDEE Calculator

The Total Daily Energy expenditure (TDEE) calculator is a handy tool for anyone looking to manage their weight. It estimates the total number of calories your body burns in a day, factoring in your age, gender, weight, height, and activity level. This calculation helps you understand how many calories you need to maintain, lose, or gain weight. It’s an excellent starting point for anyone interested in nutrition and Fitness.

How Does It Work?

To use the TDEE calculator, you'll input some personal details. You need to share your age, gender, weight, height, and activity level. The calculator then uses this information to calculate your TDEE. The process includes multiple steps, considering your Basal Metabolic Rate (BMR) and how active you are during the day. Here’s what you provide:

  • Age
  • Gender
  • Weight
  • Height
  • Activity Level

This straightforward approach allows you to customise the results based on your unique situation.

Personal Details Matter

Your personal information is crucial for an accurate TDEE calculation. Age and gender can significantly affect your metabolic rate. For instance, younger individuals and men typically have higher BMRs than older individuals and women. By inputting these details, the calculator tailors its estimates to reflect your personal energy needs.

Body Measurements and Activity Level

The TDEE calculator also allows you to enter your body measurements and activity level. Your weight and height are vital for determining your body composition. Additionally, your activity level helps in understanding how much energy you burn through exercise and daily routines. Here’s a quick overview of activity levels to consider:

  • Sedentary: Little or no exercise
  • Lightly active: Light exercise or Sports 1-3 days a week
  • Moderately active: Moderate exercise 3-5 days a week
  • Very active: Hard exercise or sports 6-7 days a week
  • Extra active: Very hard exercise, physical job, or twice training

These categories help the calculator give you a more precise TDEE estimate.

Choosing the Right Formula

One of the unique features of the TDEE calculator is the ability to select from different calculation formulas. You can choose from methods like Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle. Each formula has its strengths, with Mifflin-St Jeor being considered the most accurate for the majority of people. This flexibility allows you to pick a formula that best suits your specific needs.

Setting Your Weight Goals

The TDEE calculator can help you set realistic weight goals. After calculating your TDEE, you can choose whether you want to maintain, lose, or gain weight. Based on your choice, the calculator will suggest how many calories you should consume daily. You can select from options like:

  • Maintain Weight
  • Mild Weight Loss
  • Extreme Weight Loss
  • Mild Weight Gain
  • Fast Weight Gain

This feature makes it easier to plan your diet and achieve your goals efficiently.

Understanding Macronutrients

Another great aspect of the TDEE calculator is its ability to provide a breakdown of macronutrients. After calculating your TDEE, you can see how many grams of protein, carbohydrates, and fats you should aim for each day. Here’s a typical breakdown:

  • Protein: Essential for muscle repair and growth
  • Carbohydrates: The body’s primary energy source
  • Fat: Important for hormone production and vitamin absorption

This information is vital for anyone looking to fine-tune their diet for better Health and performance.

Get Started Today with the TDEE Calculator

The TDEE calculator is a valuable tool for anyone looking to manage their weight or improve their nutrition. By providing essential personal information and choosing your activity level, you can obtain a detailed overview of your energy needs. Not only will it assist you in meeting your weight goals, but it will also help you understand the importance of macronutrients in your diet. Start using the TDEE calculator today and take the first step towards achieving your health goals!