## TDEE Calculator

Your TDEE: _____ Calories/day

Daily calorie needs based on your activity level:

Activity Level | Calorie |
---|---|

Sedentary (little or no exercise) | |

Light (Exercise 1-3 times/week) | |

Moderate (Exercise 3-5 times/week) | |

Very Active (Exercise 6-7 times/week) | |

Extra Active (Extra heavy workouts) |

Maintaining a healthy weight is essential for overall well-being, and understanding TDEE (Total Daily Energy Expenditure) plays a crucial role in weight management.

TDEE refers to the number of calories a person burns each day, including calories burned during basic bodily functions, physical activity, and digestion.

By knowing your TDEE, you can create a diet plan tailored to your needs, whether you’re looking to lose weight, gain weight, or maintain your current weigh

TDEE stands for Total Daily Energy Expenditure, which is the total number of calories that you burn in a day, including your BMR (Basal Metabolic Rate) and physical activity.

Calculating your TDEE is important for weight management and can help you determine how many calories you should consume in a day to maintain, gain, or lose weight.

**What Is TDEE**

TDEE (Total Daily Energy Expenditure) is the total number of** calories a person burns in a day**, including calories burned through basic bodily functions (such as breathing and heartbeat), physical activity, and digestion.

It represents the amount of energy a person needs to maintain their current weight.

TDEE is influenced by various factors, including age, gender, weight, height, body composition, physical activity level, hormones, genetics, and health conditions.

Understanding TDEE is essential for creating a personalized diet plan that aligns with your weight goals, whether you want to lose weight, gain weight, or maintain your current weight.

**How To Calculate TDEE**

Here is how you can calculate your TDEE:

**1. Determine Your BMR**

Use an online BMR calculator or the Mifflin-St Jeor Equation equation to estimate your BMR based on your age, gender, weight, and height.

**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

**2. Estimate Your Activity Level**

Based on your daily routine and exercise habits, you should estimate how many calories you burn through physical activity.

There are several ways to do this, but a common method is to **use an activity multiplier**:

**Activity Level**

**Sedentary**(little or no exercise): BMR x 1.2**Lightly active**(1-3 days of exercise per week): BMR x 1.375**Moderately active**(3-5 days of exercise per week): BMR x 1.55**Very active**(6-7 days of exercise per week): BMR x 1.725**Extra active**(very intense exercise or physical job): BMR x 1.9

**3. Your TDEE Is:**

**TDEE**= BMR x Activity Level

**Calories Burned During 30 Minutes of Activity.**

Harvard Medical School has compiled a list of calorie burn estimates for various activities lasting 30 minutes, and it’s worth noting that even activities like sitting and watching TV can burn calories in addition to your basal metabolic rate (BMR).

Activity | 125lb person | 155lb person | 185lb person |

Watching TV | 23 | 28 | 33 |

Reading: sitting | 34 | 42 | 50 |

Standing in line | 38 | 47 | 56 |

Computer Work | 41 | 51 | 61 |

Walking: 3.5 mph (17 min/mi) | 120 | 149 | 178 |

Weight Lifting: general | 90 | 112 | 133 |

Stretching, Yoga | 120 | 149 | 178 |

Weight Lifting: vigorous | 180 | 223 | 266 |

Stair Step Machine: general | 180 | 223 | 266 |

Hiking: cross-country | 180 | 223 | 266 |

Bicycling, Stationary: moderate | 210 | 260 | 311 |

Rowing, Stationary: moderate | 210 | 260 | 311 |

Circuit Training: general | 240 | 298 | 355 |

Rowing, Stationary: vigorous | 255 | 316 | 377 |

Boxing: sparring | 270 | 335 | 400 |

Rope Jumping | 300 | 372 | 444 |

Swimming: laps, vigorous | 300 | 372 | 444 |

Bicycling, Stationary: vigorous | 315 | 391 | 466 |

Running: 7.5 mph (8 min/mile) | 375 | 465 | 555 |

**Importance Of Understanding TDEE**

Understanding your TDEE can be important for several reasons, including:

**1. Weight Management**

Knowing your TDEE can help you determine** how many calories you need **to consume daily to lose, maintain or gain weight.

If you consume more calories than your TDEE, you will gain weight, while consuming fewer calories than your TDEE will result in weight loss.

**2. Tailored Nutrition And Exercise Plans**

It helps you create a customized nutrition and exercise plan that suits your specific needs.

By knowing how many calories, your body requires at rest and during physical activity, you can adjust your daily calorie intake and exercise regimen accordingly.

**3. Understanding Your Body**

Knowing your TDEE can help you understand how your body functions and responds to different changes in your lifestyle, such as changes in diet, exercise, and sleep.

**TDEE Components**

TDEE (Total Daily Energy Expenditure) has four main components:

**BMR**= Basal Metabolic Rate**NEAT**= Non-Exercise Activity Thermogenesis**EAT**= Exercise Activity Thermogenesis**TEF**= Thermic Effect of Food

**1. Basal Metabolic Rate (BMR)**

BMR stands for Basal Metabolic Rate, which is the minimum amount of energy or calories required to sustain essential bodily functions while at rest. These functions include breathing, blood circulation, and organ function.

BMR accounts for around 60-70% of total energy expenditure. Factors such as age, gender, weight, height, and body composition can affect BMR.

**2. Non-Exercise Activity Thermogenesis (NEAT)**

NEAT refers to the energy or calories the body burns during daily activities that are not considered exercise or planned physical activity, such as walking to work, gardening, or fidgeting.

NEAT can account for a significant portion of any total daily energy expenditure, especially for people who lead an active lifestyle.

Adding more physical activities to daily routines, like taking the stairs instead of the elevator or standing instead of sitting, can help increase overall energy expenditure and improve health outcomes.

**3. Exercise Activity Thermogenesis (EAT)**

Exercise Activity Thermogenesis (EAT) is the **energy expended during planned physical activity**, such as running, weightlifting, or cycling.

EAT can help you lose weight and keep your overall health healthy. The intensity, duration, and frequency of exercise have an impact on the number of calories burned during exercise.

It is one of the components used to calculate Total Daily Energy Expenditure (TDEE).

**4. Thermic Effect of Food (TEF)**

TEF is the amount of energy or calories the body uses to digest, absorb, and process foods. It is a small percentage of an average daily energy expenditure, typically ranging from 5 to 15 percent.

TEF is influenced by factors such as the type and amount of food consumed, as well as the individual metabolic rate.

Protein, for example, has a far larger thermic effect than dietary fat, since it is more difficult to process.

Compared to Basal Metabolic Rate (BMR) and activity level, **TEF has a relatively smaller impact on TDEE calculations**. TEF is usually not taken into account when calculating TDEE.

To better understand the contribution of each component to Total Daily Energy Expenditure (TDEE) calculations, refer to the table below.

Component of TDEE | Percent of TDEE | 1600 kcal TDEE | 2600 kcal TDEE | 3600 kcal TDEE |
---|---|---|---|---|

Thermic Effect of Food (TEF) | 8-15% | 128-240 | 208-390 | 288-540 |

Exercise Activity Thermogenesis (EAT) | 15-30% | 240-480 | 390-780 | 540-1080 |

Non-Exercise Activity Thermogenesis (NEAT) | 15-50% | 240-800 | 390-1300 | 540-1800 |

Basal Metabolic Rate (BMR) | 60-70% | 960-1120 | 1560-1820 | 2160-2520 |

BMR has the highest percentage contribution, followed by NEAT, EAT, and TEF. However, the actual contribution of each component may vary depending on individual factors such as age, gender, weight, and activity level.

**Factors that Affect TDEE**

Several factors influence TDEE, including:

**Age:**As we age, our TDEE tends to decrease, primarily due to a decline in muscle mass.**Gender:**Men tend to have a higher TDEE than women due to differences in body composition and hormonal profiles.**Weight:**The more you weigh, the higher your TDEE will be, as it requires more energy to move a heavier body.**Height:**Taller individuals tend to have a higher TDEE due to having a larger body surface area.**Body Composition:**Muscle mass burns more calories than fat, so individuals with higher muscle mass tend to have a higher TDEE.**Physical Activity Level:**The more physically active you are, the higher your TDEE will be, as exercise burns calories.**Hormones and Genetics:**Hormonal imbalances and genetics can influence TDEE by affecting factors such as metabolism and muscle mass.**Health Conditions and Medications:**Certain health conditions and medications can affect TDEE by altering factors such as metabolism and energy expenditure.

**What Are The Ways Using TDEE To Lose Weight?**

To lose weight, you must **create a calorie deficit,** which means consuming fewer calories than your TDEE. This can be achieved in several ways, including:

**Calorie tracking:**Use a food diary or app to track your daily calorie intake and compare it to your TDEE. Adjust your calorie intake as needed to create a calorie deficit.**Reducing portion sizes:**You can reduce your calorie intake by simply eating smaller portion sizes.**Increasing physical activity:**Exercise burns calories, so increasing your physical activity can help create a calorie deficit.**Eating low-calorie, nutrient-dense foods:**Choosing foods that are low in calories but high in nutrients, such as vegetables and lean protein, can help you stay full while consuming fewer calories.**Limiting high-calorie, low-nutrient foods:**Avoid or limit high-calorie, low-nutrient foods, such as processed snacks and sugary drinks, as they can contribute to weight gain.

It’s important to note that creating too large of a calorie deficit can be harmful to your health, and slow and steady weight loss is more sustainable in the long term.

It’s generally recommended to aim for a calorie deficit of 500–1000 calories per day, which can lead to a weight loss of 1–2 pounds per week.

**What Are The Ways Using TDEE To Gain Weight?**

To gain weight, you must **create a calorie surplus**, which means consuming more calories than your TDEE. Here are some ways to use TDEE to gain weight:

**Calculate your TDEE:**Start by calculating your TDEE using an online TDEE calculator or a formula. This will give you an idea of how many calories your body needs to maintain your current weight.**Add calories to your diet:**To gain weight, you need to consume more calories than your TDEE. Aim to**add around 500 calories to your daily diet**, which should help you gain around 1 pound per week.**Choose healthy, high-calorie foods:**Focus on eating nutrient-dense,**high-calorie foods such as nuts, avocados, whole grains, lean protein, and healthy fats**. Avoid filling up on empty calories such as sugary drinks and junk food.**Eat frequently:**Eating more frequent, smaller meals can help you consume more calories throughout the day. Aim for 3–4 meals per day, with 1–2 snacks in between.**Lift weights:**Resistance training can help build muscle mass, which can contribute to weight gain. At least 2-3 times per week, aim to lift weights or perform bodyweight exercises.**Be consistent:**Consistency is key when it comes to weight gain. Make sure you’re consuming enough calories every day and staying active to build muscle mass.

**Formulas For Calculating TDEE**

There are several formulas that can be used to calculate TDEE.

- Mifflin-St. Jeor equations
- Harris-Benedict equation
- Katch-McArdle equation
- Cunningham equation
- Owen equation

Here is how you can calculate your TDEE.

- Determine your BMR
- Estimate your activity level
- TDEE = BMR x Activity level

**1. Mifflin-St. Jeor Equation**

**Our calculator tool above uses the Mifflin-St Jeor equation**, which is thought to be the most accurate estimate.

- 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

**Mifflin-St. Jeor Equation Example To Estimate TDEE:**

Let’s say a 40-year-old female weighs 70 kilograms (154 pounds) and is 170 centimeters (5 feet 7 inches) tall.

To calculate her estimated BMR using the Mifflin-St. Jeor equation, we need to use the following formula:

**BMR**= (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

Substituting the values into the equation, to get BMR:

- = (10 x 70) + (6.25 x 170) – (5 x 40) – 161
- = 700 + 1062.5 – 200 – 161
- = 1,401.5 calories per day

TDEE for Lightly active (1-3 days of exercise per week): BMR x 1.375

**TDEE**=1401.5 x 1.375**TDEE**= 1927.06

This is the **total calories you could eat every day if you wanted to maintain your weight**.

If you want to **lose weight**, you would either have to **consume fewer calories** every day, **increase your activity level, or do both.**

**TDEE Calculator for Weight Loss or Weight Gain**

Once you have calculated your TDEE, you can adjust your calorie intake to achieve your desired weight loss or gain.

**To lose weight**, you need to create a calorie deficit by consuming fewer calories than your TDEE. A**deficit of 500–1000 calories per day**is recommended for safe and sustainable weight loss.**To gain weight,**you need to consume more calories than your TDEE, typically in the range of**250–500 calories per day.**- Keep track of your calorie intake and make gradual changes to ensure you are on track towards your goal.

**Calories Required To Lose weight**

**Calories Required To Lose weight**

1 kg of body fat contains approximately, 7700 calories.

**To lose Weight, 0.25 kg/week**

- = (0.25 kg x 7700 calories/kg ÷ 7 days/week).
- You need a
**275-calorie deficit per day**. - If your TDEE is 2000 calories per day, you should consume 1725 calories per day (2000 – 275) to lose 0.25 kg/week.

**To lose Weight, 0.5 kg/week**

- = (0.5 x 7700 ÷ 7).
- You need a
**550-calorie deficit per day**. - If your TDEE is 2000 calories per day, you should consume 1450 calories per day (2000 – 550) to lose 0.5 kg/week.

Please consult with a doctor when losing 1 kg or more per week, since it requires that you consume less than the minimum recommendation of 1,200 calories a day.

**Calories Required To Gain weight**

**To Gain Weight 0.25 kg/week**

- = (0.25 kg x 7700 calories/kg ÷ 7 days/week).
- You need a
**275-calorie surplus per day**. - If your TDEE is 2000 calories per day, you should consume 2275 calories per day (2000 + 275) to gain 0.25 kg/week.

**To Gain Weight 0.5 kg/week**

- = (0.5 x 7700 ÷ 7).
- You need a
**550-calorie surplus per day**. - If your TDEE is 2000 calories per day, you should consume 1450 calories per day (2000 + 550) to gain 0.5 kg/week.

Please consult with a doctor when losing 1 kg or more per week, since it requires that you consume less than the minimum recommendation of 1,200 calories a day.

**2. Harris-Benedict Equation**

The Revised Harris-Benedict equation, which is considered by many experts to be the accurate BMR calculation for most types of people.

Here’s how it works:

**For men:**BMR = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) – (5.7 x age in years)**For women:**BMR = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) – (4.3 x age in years)

**2. Harris-Benedict Equation Example To Estimate BMR:**

Let’s say a 40-year-old female weighs 70 kilograms (154 pounds) and is 170 centimeters (5 feet 7 inches) tall.

To calculate her estimated BMR using the Harris-Benedict equation, we need to use the following formula:

**BMR**= 655.1 + (9.563 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years)

Substituting the values into the equation, to get BMR:

- = 655.1 + (9.563 x 70) + (1.85 x 170) – (4.676 x 40)
- = 655.1 + 669.61 + 314.5 – 187.04 BMR
- = 1,452.17 calories per day

Estimated BMR using the Harris-Benedict equation is 1,452.17 calories per day.

TDEE for Lightly active (1-3 days of exercise per week): BMR x 1.375

**TDEE**=1452.17 x 1.375**TDEE**= 1996.73

**3. Katch-McArdle Equation**

The Katch-McArdle equation is a formula that can be used to estimate BMR for people** who know their body fat percentage**

The equation takes into account lean body mass, which is the weight of the body minus the amount of fat.

**The Katch-McArdle equation is:**

**BMR**= 370 + (21.6 x lean body mass in kg)

The Katch-McArdle equation is considered to be **more accurate than the Harris-Benedict and Mifflin-St. Jeor equations because it considers body composition.**

However, the *accuracy depends on the accuracy of the body fat measurement.*

**How To Lean Body Mass**

**To calculate lean body mass**, you need to have their body fat percentage.

You can use **skin fold caliper measurements**, bioelectrical impedance analysis, or dual-energy X-ray absorptiometry (DEXA) to measure lean body fat.

**Katch-McArdle Equation Example To Estimate TDEE:**

Let’s say a 35-year-old male weighs 80 kilograms (176 pounds) and has a body fat percentage of 20%.

To calculate his lean body mass, we need to multiply his weight by (100 – body fat percentage) as follows:

**Lean body mass**= 80 kg x (100% – 20%) = 64 kg

**Estimated BMR **using the Katch-McArdle equation.

- = 370 + (21.6 x lean body mass in kg) BMR
- = 370 + (21.6 x 64) BMR
- = 370 + 1,382.4 BMR
- = 1,752.4 calories per day

**TDEE for Lightly active** (1-3 days of exercise per week): BMR x 1.375

**TDEE**=1752.4 x 1.375**TDEE**= 2409.55

**4. Cunningham Equation**

The Cunningham equation is a formula that can be used to estimate BMR for people who know their body fat percent.

The equation considers the lean body mass of an individual, which is the body weight minus the body fat.

The Cunningham equation is:

**BMR**= 500 + (22 x lean body mass in kg)

**Cunningham Equation Example To Estimate TDEE:**

Let’s say a 35-year-old male weighs 80 kilograms (176 pounds) and has a body fat percentage of 20%. To calculate his lean body mass, we need to multiply his weight by (100 – body fat percentage) as follows:

**Lean body mass**= 80 kg x (100% – 20%) = 64 kg

**Estimated BMR **using the Cunningham equation:

- = 500 + (22 x lean body mass in kg) BMR
- = 500 + (22 x 64) BMR
- = 500 + 1,408 BMR
- = 1,908 calories per day

The estimated BMR is **1,908 calories per day.**

**TDEE for Moderately active** (3-5 days of exercise per week): BMR x 1.55

**TDEE**=1752.4 x 1.55= 2716.22**TDEE**

**5. Owen Equation**

The Owen equation is another method to estimate BMR that takes into account body surface area. Here is the formula:

**BMR (men)**= 879 + 10.2 x weight (kg) + 6.25 x height (cm) – 5.4 x age (years)**BMR (women)**= 795 + 7.2 x weight (kg) + 4.7 x height (cm) – 4.7 x age (years)

**Owen Equation Example To Estimate TDEE:**

Note that the Owen equation is less commonly used than the Harris-Benedict or Mifflin-St. Jeor equations.

Let’s say a 25-year-old female weighs 65 kilograms (143 pounds) and is 170 centimeters (5 feet 7 inches) tall.

**BMR**= 795 + (7.2 x weight in kg) + (4.7 x height in cm) – (4.7 x age in years)

Substituting the values into the equation, to get BMR:

- = 795 + (7.2 x 65) + (4.7 x 170) – (4.7 x 25)
- = 795 + 468 + 799 – 117.5
- = 1,944.5 calories per day

**TDEE for Moderately active** (3-5 days of exercise per week): BMR x 1.55

**TDEE**=1944.5 x 1.55= 3013.975**TDEE**

**FAQs**

**Are TDEE Calculators Accurate?**

A TDEE calculation is not always accurate because the bodies energy expenditure changes over time, but it can help most people make informed decisions about their diet.

Use the TDEE calculator to get started, and you might need to make changes based on your personal experience and observations to reach your health and fitness goals.

**Can TDEE help me lose weight?**

Yes, TDEE can be a useful tool for weight loss. By calculating your TDEE, you can determine the number of calories your body needs to maintain its current weight.

To lose weight, you can create a calorie deficit by consuming fewer calories than your TDEE.

**Can TDEE help me gain weight?**

Yes, TDEE can be beneficial for weight gain. To gain weight, you need to consume more calories than your body burns.

By calculating your TDEE, you can determine the number of calories your body needs to maintain its current weight and then consume additional calories to create a calorie surplus.

**Does exercise increase TDEE?**

Yes, exercise increases TDEE. Exercise expends additional energy beyond what the body would burn at rest, which in turn increases the total daily energy expenditure.

**Takeaways**

To summarize, utilizing a TDEE calculator can be immensely beneficial for those seeking to gain insight into their ideal caloric intake for optimal health and fitness.

This calculator provides an individualized approximation of the number of calories you should consume each day to achieve weight maintenance, loss, or gain. It takes into account your age, gender, height, weight, activity level, and objectives.