Introduction
Welcome to our comprehensive TDEE calculator and guide on calculating your Total Daily Energy Expenditure (TDEE). Understanding your TDEE is crucial for achieving your health and fitness goals. Whether you aim to drop pounds, gain muscle, or maintain your current physique, determining your daily energy expenditure is a fundamental step toward success.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the calories your body needs to maintain weight while accounting for your daily activities and exercise level. Calculating your TDEE helps you establish a baseline for managing your calorie intake and designing an effective nutrition plan.
How to Calculate TDEE
To calculate your TDEE accurately, follow these simple steps:
Step 1: Basal Metabolic Rate (BMR) Calculation
The first step in determining your TDEE is calculating your Basal Metabolic Rate (BMR). BMR is the number of calories your body requires at rest to perform vital functions such as breathing, circulation, and cell production.
Several formulas can be used to estimate your BMR, such as the Harris-Benedict equation or the Mifflin-St. Jeor equation. These formulas consider factors like age, gender, weight, and height. However, we recommend using the Mifflin-St. Jeor equation for its accuracy:
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For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Please feel free to use our exclusive TDEE Calculator below.
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Step 2: Activity Factor
Once you’ve determined your BMR, the next step is to factor in your activity level. The activity factor accounts for the calories burned through physical activity, which varies based on your lifestyle and exercise routine. Here are the commonly used activity factors:
- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise or sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise or sports 3-5 days/week): BMR × 1.55
- Very vigorous (challenging exercise or sports 6-7 days/week): BMR × 1.725
- Extremely active (strenuous exercise, physical job, or training twice a day): BMR × 1.9
Step 3: TDEE Calculation
To obtain your TDEE, multiply your BMR by the activity factor corresponding to your daily routine. The resulting number represents the approximate number of calories you must consume to maintain weight. However, further adjustments are necessary if your goal is weight loss or muscle gain.
Adjusting Caloric Intake for Weight Goals
Weight Loss
To lose weight, you need to create a calorie deficit. A safe and sustainable weight loss rate is generally around 0.5 to 1 pound (0.23 to 0.45 kg) per week. You can reduce your caloric intake by 500 to 1000 calories per day below your TDEE to achieve this. This deficit allows for gradual weight loss without compromising your health or muscle.
