TDEE Calculator
Estimate your Total Daily Energy Expenditure (Maintenance Calories).
Your Estimated Daily Energy Expenditure
Basal Metabolic Rate (BMR): 0 cal/day
0
calories / day (Maintenance / TDEE)
(Calculated using )
Calorie Targets for Different Goals (Table View):
| Goal | Calories/Day |
|---|
About TDEE & BMR
Basal Metabolic Rate (BMR): This is the number of calories your body burns at complete rest to maintain essential life functions like breathing, circulation, and cell production. It's the minimum energy required to keep you alive if you were to do nothing for 24 hours. For more in-depth information on metabolic rates, you can consult resources like Authoritative Health Source for peer-reviewed studies and guidelines.
Total Daily Energy Expenditure (TDEE): This is the total number of calories you burn in a 24-hour period, including your BMR and all calories burned through physical activity (exercise, daily movement, work) and the thermic effect of food (calories burned digesting food).
Your TDEE is often referred to as your "maintenance calories" – the amount you need to consume to maintain your current body weight. Understanding your TDEE is crucial for:
- Weight Management: To lose weight, you need to consume fewer calories than your TDEE (calorie deficit). To gain weight, you need to consume more (calorie surplus).
- Nutritional Planning: It forms the basis for setting calorie targets for various health and fitness goals.
BMR Formulas Used:
- Mifflin-St Jeor Equation (1990): Widely considered the most accurate for healthy adults.
- Men:
(10 * W) + (6.25 * H) - (5 * A) + 5 - Women:
(10 * W) + (6.25 * H) - (5 * A) - 161 - (W = weight in kg, H = height in cm, A = age in years)
- Men:
- Revised Harris-Benedict Equation (1984): An older, still common formula.
- Men:
88.362 + (13.397 * W) + (4.799 * H) - (5.677 * A) - Women:
447.593 + (9.247 * W) + (3.098 * H) - (4.330 * A)
- Men:
- Katch-McArdle Formula: Based on Lean Body Mass (LBM). Requires body fat percentage.
- BMR =
370 + (21.6 * LBM in kg) - LBM = Weight (kg) * (1 - (Body Fat % / 100))
- BMR =
Activity Level Multipliers:
TDEE is calculated by multiplying your BMR by an activity factor:
- Sedentary: BMR x 1.2 (little or no exercise, desk job)
- Lightly Active: BMR x 1.375 (light exercise/sports 1-3 days/week)
- Moderately Active: BMR x 1.55 (moderate exercise/sports 3-5 days/week)
- Very Active: BMR x 1.725 (hard exercise/sports 6-7 days a week)
- Extra Active: BMR x 1.9 (very hard exercise/physical job & 2x training)
Frequently Asked Questions (FAQ)
Which BMR formula should I choose?
The Mifflin-St Jeor equation is generally recommended as the most accurate for most adults. If you have a reliable body fat percentage measurement, the Katch-McArdle formula can be more precise as it considers lean body mass.
How accurate is the TDEE calculation?
TDEE calculations are estimates. BMR formulas have inherent margins of error, and activity level multipliers are generalizations. Actual TDEE can be influenced by many individual factors. Use this as a starting point and adjust based on your real-world results (e.g., weight changes over time).
How do I use my TDEE for weight management?
Your TDEE is your estimated maintenance calorie level. To lose weight, aim to consume 250-1000 calories below your TDEE per day (a common deficit is 500 calories for about 1 lb/0.5 kg loss per week). To gain weight (muscle), aim to consume 250-500 calories above your TDEE. Adjust based on your progress and consult a professional for personalized plans.
What if my activity level varies day to day?
Choose an activity level that represents your average weekly activity. Some people prefer to calculate TDEE for rest days and training days separately and adjust their calorie intake accordingly, but an average is often sufficient for general planning.
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