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 🔥

Q: 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

TDEE calculator helps to determine the Total Daily Energy Expenditure, a measure of how many calories you burn per day on the basis of your weight management goals (either weight loss, weight gain, or weight maintenance).

It also provides custom macronutrient recommendations that you can set to achieve your fitness and health goals effectively. With that, the calorie deficit calculator determines your BMR, RMR, IBW, and obesity class corresponding to your total energy expenditure.

What Is TDEE?

Your TDEE is the estimation of your daily caloric burn. It means how much energy you need to expend through daily activities so that you can maintain your weight properly.

Components of TDEE:

Major components that help in daily energy expenditure calculations include:

Basal Metabolic Rate BMR:

Basal metabolic rate BMR means the minimum energy required by major body organs to function even while you are at rest.

Non-Exercise Activity Thermogenesis(NEAT):

Your daily casual activity energy burn constitutes your overall accurate TDEE.

e.g.; Walking from room to kitchen, etc.

Thermic Effect of Food(TEF):

Your TEF is 10% of your TDEE & it is the energy used by the digestive system to break down macronutrients that you consume for weight management goals.

Exercise Activity Thermogenesis(EAT):

It corresponds to your caloric burn during exercise only. Remember EAT constitutes up to 5-10 % of your body metabolism.

If you want to go through detailed insights into each component’s contribution to TDEE, the following table might be of interest:

Component of TDEE	Percent	1600 kcal	2600 kcal	3600 kcal
TEF	8–15	128–240	208–390	288–540
EAT	15–30	240–480	390–780	540–1080
NEAT	15–50	240–800	390–1300	540–1800
BMR	60–70	960–1120	1560–1820	2160–2520

How To Calculate TDEE?

The calculator uses only equations that are a verified resource of your daily calorie expenditure calculations, approved by the United Nations University, World Health Organization (WHO), and American Council on Exercise (ACE). Among these are:

Mifflin-St Jeor Equation:

BMR = (10.m + 6.25h – 5.0a) + s

m = Mass (kg), h = Height (cm), a = Age (years), s = +5 for males, -151 for females

The 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)

LBM = lean body mass

Revised Harris-Benedict Equation:

MEN: (13.397m + 4.799h – 5.677a) + 88.362

WOMEN: Harris-Benedict = (9.247m + 3.098h – 4.330a) + 447.593

m = Mass (kg), h = Height (cm), a = Age (years)

Example:

Age: 36 years
Gender: Male
Weight: 72 kilograms (158.733 pounds)
Height: 180 centimeters (5 feet 11 inches)
Activity Level: Moderately active (works out 3-4 times a week)

Calculations:

Step # 01: Estimate BMR Calories

By using Mifflin-St Jeor Equation for males:

BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5

BMR = 10 * 72 + 6.25 * 180 – 5 * 36 + 5

BMR = 720 + 1,125 – 180 + 5

BMR = 1,670 calories per day

Step # 2: Activity Level Multiplier (for Moderately Active)

Moderately Active Multiplier: 0.55

Activity Level Multiplier = BMR * Activity Level Multiplier

Activity Level Multiplier = 1,670* 0.55 = 918.5 calories per day

Step # 3: Calculate Your TDEE

Total Daily Energy Expenditure = BMR + Activity Level Multiplier

TDEE = 1,670 + 918.5 = 2,588.5 calories you burn per day

How Does Calculator Function?

The TDEE calorie calculator requires a few basic parameters that serve as deciding factors in your total daily energy consumption estimations. Lets see how it works!

What Do You Need To Enter?

Unit: Select a unit of measurement (either Imperial or Metric)
Gender: Please specify your gender male or female
Age and Height: Provide your accurate age & exact height
Weight: Enter your current weight
Fitness Goal: Select your fitness and health goal
Activity Level: Add your level of activity
Body Fat: If you want precise results, we suggest you enter your fat (optional field)

This Is What You Will Get!

Calories Intake: Unlock your fitness calories that are necessary to intake daily to maintain your weight according to the goal selected. The tool also calculates TDEE calories to be consumed on a weekly basis
Energy Intake For Weight Loss & Gain: Get varying energy intake estimations to gradually achieve your weight loss or weight gain goals
Your BMR, BMI, IBW: The tool calculates basal metabolic rate BMR, resting metabolic rate, and ideal body weight
Macronutrient Ratios: Get daily TDEE macro (proteins, carbs, fats) ratios to manage your weight maintenance goals. You can also adjust the ratios to enjoy a zig-zag diet routine
Obesity Class: Know whether your body weight lies within the normal obesity range or not

If you are willing to know your obesity class better, you may scroll down to the concerned table.

Activity Level:

The activity factor is a deciding factor in deciding whether you should increase or decrease your calorie intake. Even the tool considers the following standard PAL values to tailor your best TDEE calories:

Activity Level	MET Value
No Sports/Exercise	0.2
Light 1-3 Times per Week	0.375
Moderate 3-5 Times per Week	0.55
High Everyday Exercise	0.725
Extreme Professional Athlete	0.9

How To Calculate Macros?

Macro Ratios:

Your TDEE Macro Ratios

It is important to balance your macro intakes after you cut or add 500 calories to your diet. It not only suggests your macro ratios, but also allows you to bring custom changes to your daily intake to avoid a boring diet routine.

Your Standard Macros Percentages:

Bodybuilding
Proteins	Carbs	Fats
(40-50)%	(10-30)%	(30-40)%
Weight loss
Proteins	Carbs	Fats
(40-50)%	(10-30)%	(30-40)%
Weight Maintenance
Proteins	Carbs	Fats
(25-35)%	(30-50)%	(25-35)%

FAQ’s:

How Accurate Is The TDEE Estimation?

It can never be 100% accurate. There would always be a tolerance of ±10% of calculations provided herein.

How Often Do I Need To Calculate My TDEE?

You should regularly count TDEE calories on a daily basis.

How Many Calories Should I Eat In a Day?

If you want to lose weight, cut down 500 calories
You can add up 500 more calories to your daily diet if you are willing to gain muscle mass
To maintain weight, just follow up the routine as suggested here

How Many Calories Should I Burn Per Day?

Pounds To Lose	Calories To Burn (Weekly)	Calories To Burn (Daily)
01	3500	500
02	7000	1000

Alarming: Never try to burn more than 1000 calories per day as it can be dangerous, leading to the inactivity of your body’s metabolism.

Citations:

From the source of opexfit – Accurate TDEE Formula – HOW TO CALCULATE TDEE

From the source of NCBI – HHS Author Manuscripts PMC5388457 – PMCID: PMC5388457 – All about TDEE – Study About the effect of exercise on non-exercise physical activity and sedentary behavior in adults – Percent of total daily energy expenditure – Methodological considerations

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