TDEE Calculator

Total Daily Energy Expenditure (TDEE) is an abbreviation for Total Daily Energy Expenditure, the TDEE Calculator to lose weight estimates the number of calories an individual burns in a day based on parameters such as age, gender, weight, height, and activity level. It helps you in determining how many calories you require to maintain your present weight. You can also use a TDEE calculator online to estimate your Total daily energy expenditure. There is also a Food calorie calculator that is present online to calculate the calories in your foods.

What is TDEE Calculator?

A TDEE Calculator helps you to calculate the Total Daily Energy Expenditure. It is a calculator that takes into account the total number of calories your body burns in a day, your Basal Metabolic Rate and your physical activity. The TDEE calculator is a tool that can help you estimate and manage your Total Daily Energy Expenditure. It considers your age, weight, height, gender, and activity level to calculate the number of calories you require to maintain your present weight. You would consume fewer calories than your TDEE to lose weight, and more calories than your TDEE to gain weight. It is important to keep in mind that TDEE is an estimate and the calories will vary from person to person.

While people use TDEE calculator to lose weight, it can be considered a starting point for analyzing your daily calorie intake if you want to achieve goals like weight loss, weight gain, or weight management. It is always better to consult a healthcare professional to determine your personalized needs. You can also check and buy health plans.

Why is TDEE important?

Knowing how to calculate TDEE or Total daily energy expenditure and having an understanding of TDEE is very important because of several reasons-

1. Management of weight- People use TDEE calculator to lose weight. If you want to reduce, maintain, or gain weight, you must first determine your TDEE. To lose weight, you should eat fewer calories than your TDEE, and to gain weight, you should eat more calories than your TDEE. 
2. Physical fitness- Understanding TDEE can help athletes and fitness enthusiasts ensure they have adequate energy to support their physical activity levels and overall performance.
3. Calorie Intake - Knowing your TDEE allows you to create reasonable daily calorie intake targets. You are likely to gain weight if you consume more calories than your TDEE, and you will probably lose weight if you consume fewer calories.
4. Personalized Nutrition- Everyone's TDEE varies according to age, gender, weight, height, and activity level. You may adjust your diet to your unique needs and goals by calculating your TDEE. You can also calculate TDEE by using TDEE calculator online.

Here we have listed some of the critical points regarding the importance of the TDEE calculator and how people use TDEE calculator to lose weight. People also buy keto diet plansin order to lose weight.

How is TDEE calculated?

Want to know how to calculate TDEE? TDEE can be calculated through various methods but the most trusted way to calculate the

TDEE is

using the Harris-Benedict equation. It comes in two different formulas- one for men and the other for women. You can also calculate TDEE by using TDEE calculator online.

Here is the equation to calculate the same-

Step 1- For calculating the TDEE of men: TDEE = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

Step 2- For calculating the TDEE of women: TDEE = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

You must factor in your activity level after calculating your TDEE using the appropriate equation to get a more accurate estimate of the calories you need to consume daily. Sedentary, minimally active, moderately active, highly active, and extra active are the most common activity levels. The multipliers for each activity level are as follows:

• Sedentary (little to no exercise): TDEE x 1.2

• Lightly active (light exercise/sports 1-3 days/week): TDEE x 1.375

• Moderately active (moderate exercise/sports 3-5 days/week): TDEE x 1.55

• Very active (hard exercise/sports 6-7 days a week): TDEE x 1.725

• Extra active (very hard exercise/sports & a physical job): TDEE x 1.9

If you are willing to make significant changes to your diet, it’s always better to consult your doctor first. A lot of people use TDEE calculator to lose weight. Here you have learnt how to calculate TDEE.

How does TDEE Calculator work?

To calculate TDEE (Total daily energy expenditure) the process often begins with an estimation of basal metabolic rate (BMR), which is based on the application of formulae created specifically for this purpose. Physical characteristics such as age, gender, height, and weight are included.

The Mifflin St-Jeor Equation, the Harris-Benedict Equation, and the Katch-McArdle Formula are some of the most often used equations for determining BMR. They are generally similar, however, the Katch-McArdle Formula, which considers metabolic activity may be more accurate for lean people. BMR is often multiplied by an activity level factor based on factors such as exercise and whether or not you smoke. You can also calculate TDEE by using TDEE calculator online.

These are the factors that you need to take into consideration to calculate your TDEE. Here’s how a TDEE Calculator works-

1. Basal Metabolic Rate -BMR is the number of calories your body requires to perform basic physical activities at rest, such as breathing, circulating blood, and maintaining body temperature. It accounts for the majority of your TDEE. To estimate your BMR, TDEE calculators employ numerous formulae that take into account your weight, height, age, and gender.
2. Physical Activity Level- This factor takes into account the calories burned during daily activity and exercise. Sedentary, lightly active, moderately active, highly active, and extremely active are common activity levels used by TDEE calculators. A multiplier is used to your BMR depending on your activity level to compute your total daily energy expenditure.
3. Thermic Effect of Food- This is the amount of energy required to digest, absorb, and utilise the nutrients in your diet. It usually accounts for roughly 10% of your total daily expenditure. When calculating your daily calorie needs, TDEE calculators may take this into account.

What are the Formulas to calculate TDEE?

There are various formulas to calculate TDEE but the most commonly used formulas are the

Harris-Benedict equation and the Mifflin-St Jeor equation.

You can also calculate TDEE by using TDEE calculator online.

Harris-Benedict Equation:

For men:

TDEE = BMR x Activity Factor

BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

For women:

TDEE = BMR x Activity Factor

BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

Activity Factors:

• Sedentary (little or no exercise): BMR x 1.2

• Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375

• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

• Very active (hard exercise/sports 6-7 days/week): BMR x 1.725

• Extra active (very hard exercise/sports and physical job): BMR x 1.9

Mifflin-St. John's 

For men, 

TDEE = (10 times weight in kilogrammes) + (6.25 times height in centimetres) - (5 times age in years) + 5

For women,

TDEE = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Use the same activity factors as specified in the Harris-Benedict equation.

TDEE Calculator - With an example

Let’s take an example to understand how to calculate TDEE-

Example 1: Male, 30 years old, weighing 80 kg

180 centimetres tall

Moderately active (exercise 3-5 times each week)

Step 1: Determine BMR

BMR = 88.362 + (13.397 times 80) + (4.799 times 180) - (5.677 times 30)

1911.8 calories BMR

Step 2: Determine TDEE

TDEE = BMR multiplied by Activity Multiplier (moderately active)

1911.8 x 1.55 = 2966.2 calories per day TDEE

So, a 30-year-old moderately active man weighing 80 kg and standing 180 cm tall would have a TDEE of roughly 2966.2 calories per day.

Example 2: Female, 25 years old, Weight: 65 kilogrammes

Height: 165 centimetres

Activity Level: Moderate (1-3 days a week of exercise)

Step 1: Determine BMR

BMR = 447.593 + (9.247 times 65) + (3.098 times 165) - (4.330 times 25)

1507.1 calories per day

Step 2: Determine TDEE

TDEE = BMR multiplied by Activity Multiplier (Lightly active)

1507.1 x 1.375 = 2071.7 calories per day TDEE

So, a 25-year-old lightly active lady weighing 65 kg and standing 165 cm tall would have a TDEE of roughly 2071.7 calories per day.

How To Read My TDEE?

TDEE tells you about your calorie intake, it helps you in managing weight, lose weight or gain weight. It also informs you about your Basal Metabolic Rate and a lot of people use a TDEE calculator to lose weight. There are also TDEE calculators online, you can use them as well. Here’s how you can read and interpret your TDEE calculator results:-

• • For Calorie requirement- TDEE helps you determine your calorie requirement, once you know how many calories you are consuming you can have an estimate of what changes you need to make in your diet.
  • For Weight Management- TDEE is still important for weight maintenance after you've attained your target weight. People use a TDEE calculator to lose weight. You can maintain your present weight by ingesting the same number of calories that your body burns in a day if you know your TDEE. This aids in the maintenance of your energy balance and the prevention of unexpected weight gain or loss. If you want to know more about weight loss stories, you can check out our weight loss blogs.
  • For Weight Loss- How to use a TDEE calculator to lose weight? The key to losing weight is to generate a calorie deficit. This entails consuming fewer calories per day than your body burns (TDEE). Knowing your TDEE allows you to calculate how many calories you need to consume in order to produce a deficit while still giving your body the vital nutrients it requires. To lose weight safely and sustainably, a calorie deficit of 500 to 1,000 calories per day is often recommended, which can result in a weight loss of 1 to 2 pounds per week. You can also try some weight loss recipes to include in your diet.

• For Weight Gain- To gain weight, you must be in a calorie surplus, which means you must consume more calories than your body burns in a day (TDEE). However, it is critical to concentrate on healthy weight growth rather than just increasing your calorie consumption with harmful or processed foods. Knowing your TDEE allows you to establish how many more calories you need to consume to meet your weight gain objectives while also ensuring that the extra calories come from nutritional sources to support muscle building and overall health.

Components of TDEE

You have already learnt about how to calculate TDEE, you can also use a TDEE calculator online to save your time and effort. There are various components of TDEE, we have already mentioned BMR, the others are listed below-

Physical Activity- Physical activity includes both structured exercise (e.g., running, weightlifting, swimming) and non-exercise activities such as walking, standing, and daily tasks.

Thermic Effect of Food (TEF)- The amount of energy expended to digest, absorb, and assimilate nutrients from food. It makes up a modest portion of your TDEE (about 10% of total calories consumed).

Non-Exercise Activity Thermogenesis (NEAT)- This includes the energy wasted during non-planned physical activity such as fidgeting, typing, or even simply tapping your foot.

What are the Key Factors that affect your TDEE?

Since you know how to calculate TDEE, look at some key factors that affect your TDEE-

1. Muscle Mass- At rest, muscle tissue consumes more calories than fat tissue. People with more muscle mass have a higher BMR and TDEE because their bodies require more energy to maintain muscular mass.
2. Body Composition- Your metabolic rate is affected by the muscle-to-fat ratio in your body. When opposed to a higher proportion of body fat, a higher proportion of lean muscle mass results in a higher TDEE.
3. Age- Metabolism slows down with age due to variables such as muscle mass loss and hormonal changes. If you do not change your activity or eating habits as you get older, your TDEE may decline.

   Manage age-related metabolic changes by staying active and adjusting caloric intake as needed.

4. Gender- Because of differences in body composition and hormonal variables, men often have a higher TDEE than women. Men often have greater muscular mass and a higher BMR.
5. Genetics: Your metabolism and TDEE might be influenced by genetic factors. Some people have a higher metabolism by nature, while others have a slower one.

   Since genetics can’t be changed, it can still be managed through lifestyle choices.

How to use our TDEE Calculator?

TDEE calculator can help manage weight loss and weight gain. Learn how to calculate TDEE with the help of a TDEE calculator online. 

Step 1- You have to choose an online calculator for yourself and enter your values in it, like age, height, weight, activity level etc. 

Step 2- You will get the results and you can analyse the same. 

Step 3- You can interpret the results with the help of an expert or by your own research.

You will have the following weight gain or weight loss adjustment-

Make Weight Gain Adjustments: To gain weight, you must consume more calories than your TDEE. A common rule of thumb is to increase your TDEE by 250-500 calories. This will result in a weekly weight gain of roughly 0.5-1 pound.

Weight Loss Adjustment: To lose weight, you must generate a calorie deficit by consuming less calories than your TDEE. A healthy and sustainable weight loss pace is roughly 0.5-2 pounds each week. This can be accomplished by removing 250-500 calories from your TDEE.

TDEE Calculator for Weight Loss

If you want to calculate TDEE, here’s how a TDEE calculator works for weight loss-

Step 1- Calculate your Basal Metabolic Rate (BMR): BMR is the number of calories your body needs to maintain basic functions while at rest. There are several formulas to calculate BMR; one commonly used formula is the Mifflin-St. Jeor equation:

For men: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5 For women: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161

Step 2 - Factor in Physical Activity: Your activity level determines how many additional calories you burn through physical activity. Multiply your BMR by an activity factor like Very active, Moderately active etc. 

Step 3- Multiply your BMR by the chosen activity factor to get your TDEE. Step 4- Make a Calorie Deficit: In order to lose weight, you must consume fewer calories than your TDEE. A frequent strategy is to produce a calorie deficit of 250 to 500 calories per day, which can result in a steady and consistent weight loss of 0.5 to 1 pound per week. You can have a look at the calorie deficit diet plan.

Why TDEE is important for weight management?

Here’s how a TDEE calculator helps with weight management:- 

• Helps in Weight Loss:

  To reduce weight, you must create a calorie deficit. This means eating fewer calories per day than your body burns (TDEE). Knowing how to calculate your TDEE through your TDEE calculator allows you to calculate how many calories you need to consume in order to create a deficit while still providing your body with the necessary nutrients. A calorie deficit of 500 to 1,000 calories per day is often recommended to lose weight safely and sustainably, which can result in a weight loss of 1 to 2 pounds per week.

  Remember that losing weight is about more than just reducing your calorie intake. Nutrient-dense diets, enough water, and regular exercise are critical for general health and weight loss success. It’s important to keep in mind that excessively low-calorie diets can be dangerous and should not be attempted without medical supervision.

• Helps in weight Gain

  To gain weight, you must be in a calorie surplus, which means you must consume more calories than your body burns in a day (TDEE). Knowing your TDEE allows you to establish how many more calories you need to consume to meet your weight gain objectives while also ensuring that the extra calories come from nutritional sources to support muscle building and overall health.

• Helps to know your maintenance calories

  The TDEE calculator also tells you how many calories you should consume in a day to maintain your weight. Hence, it helps you to maintain your weight too. So if you are looking for ways to maintain your current weight, try using a TDEE calculator.