TDEE Calculator

About TDEE Calculator:

This calculator helps to estimate daily energy expenditure, which is a measure of calories a person burns in a single day. TDEE is not the same for everyone. It varies from one person to the other based on various parameters. These include age, height, weight, and activity level. Our calculator considers all these values and calculates TDEE, which is tailored to an individual physique and routine. It also provides personalized recommendations for calorie intake, macronutrients, and even meal planning.

Features of Our Tool:

In addition to TDEE, our tool calculates many other results that can help you plan your fitness objectives i.e., weight loss, gain, and maintenance. These include:

↪️ Our calculator primarily uses the Mifflin-St Jeor equation to estimate your TDEE, a widely accepted and research-backed formula. It also provides results based on the Revised Harris-Benedict and Katch-McArdle equations, which you can use for comparison.

↪️ Break down Total Daily Energy Expenditure (TDEE) into key components like BMR, activity level, and thermic effect of food (TEF).

↪️ Shows where your Body Mass Index (BMI) falls, helping you understand your weight category.

↪️ Estimates calorie intake for fitness goals, pertaining to losing and gaining weight at different paces.

↪️ Provides ideal protein, fat, and carbohydrate intake based on your TDEE and dietary preferences.

↪️ Generates hypothetical meal plans to meet your energy and macronutrient goals.

What Is TDEE?

Total daily energy expenditure is the rate at which your body burns calories throughout the day. Your TDEE is just an estimate and not an accurate number. It is based on multiple factors, including:

• Basal Metabolic Rate (BMR), which is calorie burn at rest, such as during breathing and digestion.
• Activity level, which represents calorie burn during certain physical activity
• Thermic effect of food (TEF), which is the energy used to process and digest food in the body

Why TDEE Matters for Your Goals?

TDEE affects your weight goals in several ways:

↪️ Weight Loss:

When you eat less than your TDEE, your body consumes energy from fat resources to function normally. This causes fat loss over time and helps you lose weight. But this is normal only if you intake healthy calories instead of too much fasting.

↪️ Weight Gain:

Eating more than your TDEE shifts your body into calorie surplus mode. Coupling it with resistance training builds body muscles, which cause weight gain.

↪️ Weight Maintenance:

If you want to maintain your current weight, eat roughly the same number of calories as your energy expenditure. Remember that TDEE is an estimate, so a little variation in calorie intake is normal.

How to Calculate TDEE?

The basic formula to calculate your TDEE is:

TDEE = BMR x Activity Factor

Where, BMR defines your basal metabolic rate, which is the minimum number of calories your body burns while at rest. To calculate BMR, you can use the Mifflin-St Jeor Equation, as used by our TDEE calculator as well. The equation provides a more comprehensive estimate of your BMR and is also approved by the American Council on Exercise (ACE).

For Men:

BMR = (10 x weight (kg)) + (6.25 x height (cm)) - (5 x age) + 5

For Women:

BMR = (10 x weight (kg)) + (6.25 x height (cm)) - (5 x age) - 161

Multiplying the results from the Mifflin-St Jeor Equation with an activity level gives you TDEE.

For activity levels, consider the following values:

Faqs:

What if my TDEE seems too high or too low?

If your TDEE is too high or low, you should double-check all the input values in the above TDEE calculator and then calculate again. There can be a slight difference in calculated values, but they are normal.

Is TDEE and BMR the same?

No. Where BMR is the calories you need to stay alive while at rest, TDEE corresponds to the energy expenditure in a single day.

How often should I recalculate my TDEE?

You should recalculate every 6-8 weeks or if you feel a 10kg difference in your body weight. This is because your BMR and activity levels keep changing on a daily basis.

How accurate is the TDEE calculation?

Our tool calculates TDEE by using the Mifflin-St Jeor equation, which is scientifically proven by ACE and gives you a good estimate of your energy expenditure.

What other equations can be used to estimate TDEE?

You can estimate TDEE by using the Revised Harris-Benedict and Katch-McArdle formulas. However, these are older and may not be as accurate for all individuals, particularly those with varying body compositions. The Mifflin-St Jeor equation is generally preferred due to its more modern research basis.

Limitations:

1. The results calculated by our calculator depend on the values that the user enters. Inputting wrong values can lead to incorrect calculations, that might underestimate or overestimate your TDEE.
2. Considering the above dialogue, you are suggested to discuss your case with a nutritionist to plan your fitness objective more accurately and ensure that your dietary and exercise plan aligns with your individual needs.

Additional References:

Reference 01: Ainsworth, B. E., Haskell, W. L., Leon, A. S., Jacobs, D. R., Jr, & Montoye, H. J. (1993). Compendium of physical activities: classification of energy costs of human physical activities. Medicine and science in sports and exercise​​​​​​, 25(1), 1 71–80. (While the original is from 1993, this compendium is frequently updated.)

Reference 02: Hill, J. O., Wyatt, H. R., Reed, G. W., Peters, J. C., & Hill, A. M. (2003). The role of energy balance in the regulation of body weight. The American journal of clinical nutrition, 78(4), 652–656.