TDEE Calculator

Calculate Your Total Daily Energy Expenditure (TDEE)

Welcome to the TDEE Calculator! This tool helps you estimate how many calories you burn in a day based on your weight, height, age, gender, and activity level. Understanding your TDEE can help you manage your weight effectively, whether your goal is to lose, maintain, or gain weight.

Input Your Details

Example: Enter your weight in kilograms (e.g., 70 kg).
Example: Enter your height in centimeters (e.g., 175 cm).
Example: Enter your age in years (e.g., 30 years).

What is TDEE?

Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body needs to perform daily activities. These activities include everything from basic physiological functions like breathing and circulation to physical activity like walking, exercising, and working.

The Components of TDEE

TDEE is composed of several factors that contribute to your daily caloric burn:

  • Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest to perform vital functions like breathing, regulating body temperature, and keeping your heart beating. BMR makes up the largest portion of your TDEE.
  • Physical Activity: Physical activity can vary significantly from person to person and includes everything from structured exercise to simple activities like walking or standing. The more physically active you are, the higher your TDEE will be.
  • Thermic Effect of Food (TEF): TEF refers to the energy your body uses to digest, absorb, and process the food you eat. Typically, TEF accounts for about 10% of your total daily energy expenditure.
  • Non-Exercise Activity Thermogenesis (NEAT): NEAT includes all the little movements you do throughout the day that aren’t formal exercise, such as fidgeting, walking to your car, or doing household chores.

How TDEE is Calculated

To estimate your TDEE, we start with your Basal Metabolic Rate (BMR), which is determined based on your weight, height, age, and gender. Then, we multiply your BMR by an activity factor that reflects how much physical activity you perform in a day. The more active you are, the higher your TDEE will be.

The following activity multipliers are used to estimate TDEE:

  • Sedentary (little to no exercise): BMR × 1.2
  • Light Activity (light exercise, 1-3 days/week): BMR × 1.375
  • Moderate Activity (moderate exercise, 3-5 days/week): BMR × 1.55
  • Active (hard exercise, 6-7 days/week): BMR × 1.725
  • Very Active (intense exercise or physical job): BMR × 1.9

Why is TDEE Important?

Knowing your TDEE is crucial for managing your body weight. Whether you want to lose weight, gain weight, or maintain your current weight, understanding your TDEE can help you make informed dietary and exercise decisions.

TDEE for Weight Loss

To lose weight, you need to consume fewer calories than your body burns, which creates a caloric deficit. By eating fewer calories than your TDEE, your body will tap into stored fat for energy, leading to weight loss. For a sustainable weight loss goal, it is generally recommended to create a moderate caloric deficit of about 500 to 1000 calories per day, which results in a weight loss of approximately 0.5 to 1 kilogram per week.

TDEE for Weight Maintenance

If you are happy with your current weight and want to maintain it, you should aim to consume a number of calories that is equal to your TDEE. This balance ensures that you are consuming just enough energy to meet your daily needs without gaining or losing weight.

TDEE for Weight Gain

If your goal is to gain muscle mass or increase your body weight, you need to consume more calories than your body burns. By eating more than your TDEE, you create a caloric surplus, which provides the extra energy needed for muscle growth and weight gain. Aiming for a surplus of about 250 to 500 calories per day can help you gain weight at a slow, controlled pace.

Factors That Influence TDEE

While the TDEE formula provides a good estimate of your daily caloric needs, it is important to note that several factors can influence your actual energy expenditure:

  • Age: As you age, your metabolic rate naturally decreases, which lowers your TDEE.
  • Gender: Males typically have higher TDEE than females due to higher muscle mass and lower body fat percentages.
  • Body Composition: Muscle tissue burns more calories than fat, so individuals with more muscle mass will have higher TDEE.
  • Activity Level: People who engage in regular physical activity or have active jobs will have higher TDEE than those who are sedentary.
  • Genetics: Some people naturally have faster or slower metabolisms due to genetic factors.

Conclusion

The TDEE Calculator is a valuable tool for anyone looking to manage their weight or improve their health. By understanding your daily caloric needs, you can make informed decisions about your diet and exercise routine. Whether your goal is weight loss, maintenance, or muscle gain, knowing your TDEE can help you create a plan that works for your body.

Try our TDEE Calculator today to find out how many calories you need to reach your goals!