TDEE Calculator - Everything You Need to Know

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activities, from basic bodily functions to physical exercise.

How to Calculate TDEE?

TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. The formula considers your age, gender, weight, height, and activity level.

TDEE Formula

The most commonly used formula to calculate BMR is the Mifflin-St Jeor Equation:

        For Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
        For Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
    

Once BMR is determined, multiply it by an activity factor:

• Sedentary (little to no exercise): BMR x 1.2
• Lightly active (light exercise 1-3 days per week): BMR x 1.375
• Moderately active (moderate exercise 3-5 days per week): BMR x 1.55
• Very active (hard exercise 6-7 days per week): BMR x 1.725
• Super active (very intense exercise or physical job): BMR x 1.9

Why is TDEE Important?

Understanding your TDEE helps you:

• Lose weight by creating a calorie deficit
• Gain muscle by ensuring a calorie surplus
• Maintain weight by consuming calories equal to your TDEE

TDEE and Weight Loss

To lose weight, you need to consume fewer calories than your TDEE. A deficit of 500-750 calories per day is generally recommended for sustainable weight loss.

TDEE and Muscle Gain

For muscle gain, consuming an additional 250-500 calories above your TDEE is recommended, along with strength training.

Online TDEE Calculators

There are many online TDEE calculators that can help you quickly determine your total daily energy expenditure without manual calculations.

Knowing your TDEE is crucial for achieving fitness goals, whether it's weight loss, muscle gain, or maintenance. Use the formulas above or an online calculator to determine your ideal caloric intake.