Tdee Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand the total calories you burn in a day. Essential for setting weight loss or gain goals.
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Understanding Your TDEE (Total Daily Energy Expenditure)
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is the single most important number for managing your weight. Knowing your TDEE allows you to set a precise calorie target, whether your goal is to lose fat, gain muscle, or maintain your current weight.
How is TDEE Calculated?
TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying it by an activity multiplier.
- Calculate Your BMR: Your BMR is the number of calories your body needs to perform basic, life-sustaining functions at rest. This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate formulas:
- For Men:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5 - For Women:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161
- For Men:
- Multiply by an Activity Multiplier: Your BMR is multiplied by a factor that represents your daily activity level.
- Sedentary: (Little or no exercise) - BMR × 1.2
- Lightly Active: (Light exercise/sports 1-3 days/week) - BMR × 1.375
- Moderately Active: (Moderate exercise/sports 3-5 days/week) - BMR × 1.55
- Very Active: (Hard exercise/sports 6-7 days a week) - BMR × 1.725
- Super Active: (Very hard exercise & physical job) - BMR × 1.9
How to Use Your TDEE for Your Goals
- To Lose Weight: Consume fewer calories than your TDEE. A common starting point is a deficit of 300-500 calories per day for sustainable fat loss.
- To Maintain Weight: Consume a number of calories equal to your TDEE.
- To Gain Weight (Muscle): Consume more calories than your TDEE. A surplus of 250-500 calories per day is typically recommended for lean muscle gain, combined with resistance training.
Practical Example
Let's consider a 30-year-old woman who is 165 cm tall, weighs 60 kg, and is moderately active.
- Calculate BMR:
(10 × 60) + (6.25 × 165) - (5 × 30) - 161 = 600 + 1031.25 - 150 - 161 = 1320.25 calories - Calculate TDEE:
1320.25 (BMR) × 1.55 (Activity Multiplier) = 2046.39 calories
Her maintenance TDEE is approximately 2046 calories per day. To lose weight, she might aim for ~1600-1750 calories. To gain muscle, she might aim for ~2300-2550 calories.
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