This tool will help you calculate your Total Daily Energy Expenditure (TDEE) based on your Basal Metabolic Rate (BMR) and activity level.
How to Use the TDEE Calculator
To use the TDEE calculator, input your weight in kilograms, height in centimeters, and age in years. Select your gender and activity level from the dropdown menus. Click the “Calculate” button to display your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
About the Calculations
The BMR is calculated using the Mifflin-St Jeor Equation, which is considered to be one of the most accurate BMR formulas.
For males: BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years)
For females: BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years)
The TDEE is then calculated by multiplying the BMR by an activity factor based on your reported activity level:
- Sedentary: BMR * 1.2
- Lightly Active: BMR * 1.375
- Moderately Active: BMR * 1.55
- Very Active: BMR * 1.725
- Extra Active: BMR * 1.9
Limitations
Note that the TDEE calculator provides an estimate based on general population metrics and may not account for unique individual differences or medical conditions. For personalized advice, consult a healthcare provider or dietitian.
Use Cases for This Calculator
Weight Management
Understanding your Total Daily Energy Expenditure (TDEE) allows you to make informed decisions about weight management. By calculating your TDEE alongside your Basal Metabolic Rate (BMR), you can determine whether to maintain, lose, or gain weight based on your caloric intake.
Fitness Goals
If you’re aiming to build muscle, knowing your TDEE helps you establish a caloric surplus to fuel your workouts. Conversely, if you’re looking to slim down, you can create a caloric deficit by understanding how much energy you burn daily.
Nutritional Planning
With a clear picture of your TDEE, you can tailor your diet to meet your nutritional needs. This knowledge empowers you to strategically plan meals, ensuring you consume the right balance of macronutrients to support your lifestyle.
Energy Level Optimization
Calculating your TDEE helps you operate at your best energy level throughout the day. By understanding how much energy your body needs, you can adjust your food intake to avoid fatigue and improve overall productivity.
Weight Loss Strategies
Having your TDEE calculated provides a roadmap for effective weight loss strategies. By consuming fewer calories than your daily expenditure, you’ll see consistent results while ensuring that you’re still adequately nourished.
Maintaining Muscle Mass
For those who want to retain muscle while losing fat, knowing your TDEE is crucial. A strategic approach to eating that considers both TDEE and BMR can help you shed fat while preserving lean body mass, keeping you strong and fit.
Custom Fitness Programs
Your TDEE gives insight into personalizing your fitness regime, whether it’s high-intensity training or steady cardio. By adjusting your caloric intake based on your TDEE, you can optimize your results and achieve your fitness goals more efficiently.
Weight Gain Assistance
If you’re struggling to gain weight, understanding your TDEE can help you identify the necessary caloric surplus. You can craft a meal plan that ensures you’re not just eating more, but eating strategically to achieve healthy weight gain.
Seasonal Adjustments
Your energy needs may change with the seasons based on activity levels and shifting lifestyle patterns. Regularly recalculating your TDEE helps you adjust your diet and exercise routine to adapt to these variations effectively.
Tracking Progress
Using TDEE calculation as a baseline allows you to monitor your progress over time. As your body composition changes, periodic recalibrations help you stay on track and make necessary dietary adjustments to continue progressing toward your health and fitness goals.