TDEE Calculator

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total calories your body burns each day. This includes all activities like exercise, walking, and even sleeping. Knowing your TDEE helps you set calorie goals. TDEE guides your calorie needs. It helps with weight loss, muscle gain, or weight maintenance.

Our TDEE calculator uses the Mifflin-St Jeor Equation. Experts from the American Council on Exercise say it is the most accurate. It calculates your daily calorie requirements with precision. It uses your body measurements and activity level.

Why Knowing Your TDEE Is Important?

1. Weight Loss:
   To lose weight, eat fewer calories than your Total Daily Energy Expenditure (TDEE). This creates a caloric deficit, which helps you lose fat. By doing this, you ensure that your body burns stored fat for energy.
2. Weight Gain:
   If your goal is to gain muscle or weight, consuming more calories than your TDEE puts you in a caloric surplus. This supports weight gain, especially with resistance training. It helps build muscle and gain weight.
3. Weight Maintenance:
   To keep your current weight, eat the same number of calories as your TDEE. This keeps your weight steady. This is ideal for those who have reached their fitness goals and want to sustain their results.

Understanding your TDEE helps you create a plan tailored to your calorie goals. Whether you want to lose fat, build muscle, or maintain your weight.

How Do We Calculate TDEE?

TDEE is your BMR plus your daily activities. These factors together determine how many calories you burn each day. The main components that influence your TDEE include:

• Basal Metabolic Rate (BMR):
  It's the calories needed for basic functions, like breathing and digesting food.
• Physical Activity Level (PAL):
  This includes all activities, both non-exercise activities (like walking, chores, and fidgeting) and exercise (structured workouts, sports, etc.).
• Thermic Effect of Food (TEF):
  The energy your body uses to digest, absorb, and metabolize food.

By combining these elements, we calculate your TDEE—the total number of calories your body burns in a day.

TDEE Calculation Methods

We use the Mifflin-St Jeor Equation to find your TDEE. First, it finds your Basal Metabolic Rate (BMR); then it adds an activity factor to get your TDEE.

Mifflin-St. Jeor Equation

For men:

For women:

Once you’ve calculated your BMR, multiply it by your activity level:

• Sedentary (little to no exercise): BMR × 1.2
• Light Exercise (1-2 days per week): BMR × 1.375
• Moderate Exercise (3-5 days per week): BMR × 1.55
• Heavy Exercise (6-7 days per week): BMR × 1.725
• Athlete (intense training, twice daily): BMR × 1.9

Real-Life Example

Here is John, a 30-year-old man, weighing 75 kg and measuring 175 cm in height. 

We calculate John's BMR as:

Because John maintains a balanced exercise routine, we calculate his BMR at 1.55.

John’s TDEE is approximately 2,616 calories per day. If his goal is weight loss, he would need to eat fewer than 2,616 calories. For weight gain, he should consume more than 2,616 calories daily.

How to Use Our TDEE Calculator

1. Choose your preferred unit of measurement: Imperial (pounds, inches) or metric (kilograms, centimeters).
2. Enter your basic information: age, weight, height, and gender for precise calculations.
3. Select your activity level: Sedentary (no exercise) to very active (intense daily exercise).
4. Body fat percentage (optional): If you have a leaner body, use your body fat percentage. It will improve the Katch-McArdle formula's accuracy.
5. Click "Calculate." Your TDEE result will show the calories needed to maintain your weight.

Once you know your TDEE, you can adjust your caloric intake to match your fitness goals.

• To lose weight, reduce your calorie intake by 15-25% below your TDEE.
• To gain weight, increase your calorie intake by 10-20% above your TDEE.

FAQs

How accurate is the TDEE calculator?

The TDEE calculator offers a close estimate using the Mifflin-St Jeor equation. Yet, results can vary. Metabolism, body composition, and lifestyle affect it.

How can I use my TDEE for weight loss?

To lose weight, you should consume fewer calories than your TDEE. A common strategy is to subtract 15-25% from your TDEE to create a caloric deficit, which promotes fat loss.

Can I gain muscle with my TDEE?

Yes. You can use your TDEE to determine the extra calories needed for muscle gain. Eating more than your TDEE results in a caloric surplus that supports muscle growth.

What is the Mifflin-St. Jeor equation?

The Mifflin-St. Jeor Equation calculates your Basal Metabolic Rate (BMR). It uses your weight, height, age, and gender. It is a reliable method for estimating your daily calorie needs.

How often should I recalculate my TDEE?

Recalculate your TDEE every few months. Do it after any big changes in your weight, activity level, or fitness goals.

Do I need to know my body fat percentage for the TDEE calculation?

Knowing your body fat percentage is not required. But, it can improve your TDEE estimate. This is especially true for those with an athletic or muscular build.

References:

Mifflin et al. (1990):

• Reference: Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241-247.

Levine (2004):

• Reference: Levine, J. A. (2004). Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism, 18(4), 439-458.