We always struggled to serve you with the best online calculations, thus, there's a humble request to either disable the AD blocker or go with premium plans to use the AD-Free version for calculators.
Disable your Adblocker and refresh your web page 😊
Table of Content
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.
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.
Major components that help in daily energy expenditure calculations include:
Basal metabolic rate BMR means the minimum energy required by major body organs to function even while you are at rest.
Your daily casual activity energy burn constitutes your overall accurate TDEE.
e.g.; Walking from room to kitchen, etc.
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.
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|
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:
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 = 370 + (21.6 * LBM)
LBM = lean body mass
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)
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
Moderately Active Multiplier: 0.55
Activity Level Multiplier = BMR * Activity Level Multiplier
Activity Level Multiplier = 1,670* 0.55 = 918.5 calories per day
Total Daily Energy Expenditure = BMR + Activity Level Multiplier
TDEE = 1,670 + 918.5 = 2,588.5 calories you burn per day
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!
If you are willing to know your obesity class better, you may scroll down to the concerned table.
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|
|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|
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.
It can never be 100% accurate. There would always be a tolerance of ±10% of calculations provided herein.
You should regularly count TDEE calories on a daily basis.
|Pounds To Lose||Calories To Burn (Weekly)||Calories To Burn (Daily)|
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.
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
Other Languages: Tdee Калькулятор, Calculadora Tdee, Tdee Calculatrice, Cálculo Tdee, Tdee 計算, Tdee Rechner, Tdee Laskin, Tdee Kalkulačka, Calcolo Tdee, Tdee Kalkulator, Tdee Hesaplama, Tdee Kalkulator.