TDEE Calculator

What is TDEE?

Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

Understanding your TDEE is essential for achieving any fitness goal, whether it's weight loss, weight gain, or maintaining your current weight.

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories required to keep your body functioning at rest. BMR is also known as your body's metabolism; therefore, any increase in your metabolic weight will increase your BMR.

The BMR calculation uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating BMR:

• For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
• For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161

TDEE Calculation

Once you know your BMR, you can calculate your TDEE by multiplying your BMR by your activity level multiplier:

Activity Level Multipliers:

• Sedentary (little or no exercise): BMR × 1.2
• Light (exercise 1-3 days/week): BMR × 1.375
• Moderate (exercise 3-5 days/week): BMR × 1.55
• Active (exercise 6-7 days/week): BMR × 1.725
• Very Active (hard exercise daily): BMR × 1.9

Weight Management

Once you know your TDEE, you can adjust your calorie intake to meet your goals:

• Weight loss: Weight Loss: Consume 250-500 calories less than your TDEE to lose 0.25-0.5 kg per week. For faster weight loss of 1 kg per week, create a deficit of 1000 calories per day.
• Maintain weight: Weight Maintenance: Consume calories equal to your TDEE to maintain your current weight.
• Weight gain: Weight Gain: Consume 250-500 calories more than your TDEE to gain 0.25-0.5 kg per week. For faster weight gain of 1 kg per week, create a surplus of 1000 calories per day.

Important Notes

• These calculations are estimates and may vary based on individual factors such as genetics, hormones, and medical conditions.
• Extreme calorie deficits or surpluses are not recommended for most people and should only be undertaken under medical supervision.
• For sustainable weight loss or gain, aim for gradual changes (0.25-0.5 kg per week).
• Combine proper nutrition with regular exercise for best results.
• Consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.