How To Calculate TDEE?

Eating your TDEE will help you to maintain weight. But if your goal comes up with losing weight, then you ought to eat less than your TDEE. Moreover, the most precise manual way to calculate TDEE is to multiply your body weight in pounds by either 14 or 16. Use lower range (14-15) if you are a smaller person or woman. In case you are an active woman or a man, use upper range (15-16). Your total daily energy expenditure is calculated in a couple of steps that include: Calculating your BMR Multiplying BMR with an activity multiplier

What Is The Best TDEE Calculator?

Our calculator will use different TDEE equations depending upon the parameters you enter in it. If you are nor aware of your body fat percentage, it will utilise the Mifflin-St Jeor equation to calculate results. And if you do know your body fat percentage, the it will utilise the Katch-McArdle equation to estimate results but instantly that saves you a lot of your precious time.

TDEE Calculator

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Select and enter the values to estimate how many calories you burn each day (TDEE).

Gender

Metric

Imperial

Age Years

Height (ft/in)

Height (cm)

Weight (lbs)

What's your goal ?

Choose Activity Level

Body Fat % (optional) Click to Calculate

Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

Disclaimer:The calculator provides only estimation of calories according to the given data. Also, the result of this tool should not be relied upon as the sole basis for making decisions about your health and fitness. You need to consult a healthcare professional or registered dietitian for personalised guidance on calories. It may not be suitable for pregnant or breastfeeding women who have increased calories.

Table of Content

Research and Development

Developed By:

Medically Reviewed By:

Based on Research by:

Rising R, A Compilation of Total Daily Energy Expenditures And Body Weights in Healthy Adults.

Alan A. Aragon, International Society of Sports Nutrition Position Stand: Diets And Body Composition.

J P DeLany, Energy Expenditure.

Kazunori Ohkawara, Total Daily Energy Expenditure Among Middle-Aged Men And Women: The OPEN Study.

Available on App

Download TDEE App for Your Mobile, So you can calculate your values in your hand.

Use this TDEE calculator to estimate how many calories your body burns daily. The TDEE calculation is based on basal metabolic rate (BMR), activity level, and the thermic effect of food metabolism.

How TDEE Is Calculated Using Our Calculator?

Let’s take a look at how to proceed to calculate your TDEE:

Inputs:

Age: Enter the age in years
Gender: Select the gender as male or female from the drop-down menu
Weight: Enter your weight in pounds (lbs)
Height: Input height in feet and inches or centimeters (cm)
Activity Level: Pick the activity level
Body Fat Percentage(Optional): If you want to have a more precise estimation of TDEE, then add body fat percentage in the specified field

TDEE Calculation:

There is not one single exact formula that helps to calculate TDEE. Here are some different equations that are even approved by legitimate authorities such as WHO, United Nations University, and the American Council on Exercise (ACE) for calculating total daily energy expenditure. Considering the references, our TDEE calculator also uses these given formulas for the calculation of TDEE:

Mifflin-St Jeor Equation:

BMR = (10.m + 6.25h – 5.0a) + sm = Mass (kg), h = Height (cm), a = Age (years), s = +5 for males, -151 for femalesThe gender-specific versions of these formulas are as under:

Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x female age (y) – 161

Katch-McArdle Equation:

Katch = 370 + (21.6 * LBM)

Lean Body Mass = LBM = Weight×(1−Body Fat Percentage)

Activity Level:

Sedentary (Office Job): 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extremely: 1.9

To Calculate TDEE:

TDEE = BMR x Activity Multiplier

Lean Body Mass = LBM =Weight×(1−Body Fat Percentage)

Outputs:

Total Daily Energy Expenditure (TDEE): The number of calories that your body needs to burn each day and throughout the week
BMI: BMI score and its ranges
Calories Intake To Lose Weight: The amount of fewer calories that you need to take to lose weight
Calories Intake To Gain Weight: The total number of calories that you need to consume
Obesity Class: Obesity by BMI
Resting Metabolic Rate(RMR): The amount of calories that your body burns at rest
Basal Metabolic Rate(BMR): The amount of calories that the body burns to support essential functions like breathing, circulation, cell production
Ideal Body Weight (IBW): ideal body weight range
Macronutrients Details: protein, carb, and fats detail for your weight goal

Limitations: TDEE calculator based on formulas to make calculations. It does not consider hormonal activity, genetics, and body compositions that come with variations for every individual. Consider the calculated TDEE and consult a doctor prior to making any health decision.

How Many Calories Should I Eat In A Day For My TDEE?

The daily calorie intake depends upon your TDEE and your goals (weight loss, muscle gain, or maintenance). TDEE is not the same for everyone as it varies among individuals because of the differences in age, height, weight, gender, and activity levels. In general, the recommended daily calorie intake for women is 2000 calories, and for men, this is 2500 calories a day.

Weight Loss: If you want to lose weight, then create a calorie deficit. Cutting down 500 calories from your daily intake is considered the common starting point
Muscle Gain: You can add 500 more calories to your daily diet if you are willing to gain muscle mass
Weight Maintenance: To maintain weight, create a balance between your calorie intake and daily calorie burn