TDEE Calculator

Guide to Total Daily Energy Expenditure (TDEE)

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs in a day to maintain its current weight, taking into account all energy expenditures. It encompasses three main components:

• Basal Metabolic Rate (BMR): The calories your body burns at rest to sustain basic functions like breathing, circulating blood, and cell production.
• Physical Activity: The calories burned through exercise and everyday movements.
• Thermic Effect of Food (TEF): The energy used to digest, absorb, and process the food you eat.

TDEE is a vital tool for managing your weight - whether your goal is to maintain, lose, or gain weight by providing an estimate of your daily calorie needs.

How to Calculate TDEE

Calculating TDEE involves two straightforward steps:

1. Determine your BMR.
2. Multiply your BMR by an activity factor based on your physical activity level.

Step 1: Calculate Your BMR

The most widely recommended formula for calculating BMR is the Mifflin-St Jeor equation, known for its accuracy for the general population. The formulas are:

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

Note: Use your weight in kilograms (kg) and height in centimeters (cm). To convert:
- Pounds to kilograms: Divide by 2.2 (e.g., 150 lbs / 2.2 ≈ 68 kg).
- Inches to centimeters: Multiply by 2.54 (e.g., 65 inches x 2.54 = 165 cm).

Step 2: Determine Your Activity Level

Select the activity level that best matches your lifestyle. Each level corresponds to a multiplier that accounts for calories burned through activity and TEF:

• 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 a week): BMR x 1.725
• Extremely active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

Step 3: Calculate TDEE

Multiply your BMR by the appropriate activity factor to find your TDEE:

TDEE = BMR x Activity Factor

Example Calculation

Let's calculate the TDEE for a 30-year-old woman who is 5'5" (165 cm) tall, weighs 150 pounds (68 kg), and exercises moderately 3-5 days a week.

1. Calculate BMR:
   BMR = 10 x 68 + 6.25 x 165 - 5 x 30 - 161
   - 10 x 68 = 680
   - 6.25 x 165 = 1031.25
   - 5 x 30 = 150
   - 680 + 1031.25 - 150 - 161 = 1400.25
   BMR ≈ 1400 calories/day
2. Determine activity level: Moderately active (multiplier = 1.55).
3. Calculate TDEE:
   TDEE = 1400 x 1.55 ≈ 2170 calories/day

So, her TDEE is approximately 2170 calories per day.

How to Use TDEE for Weight Management

TDEE serves as a baseline for adjusting your calorie intake based on your goals:

• To maintain weight: Consume calories equal to your TDEE (e.g., 2170 calories/day in the example).
• To lose weight: Eat fewer calories than your TDEE. A common deficit is 500 calories/day, leading to about 1 pound of weight loss per week (since 1 pound ≈ 3500 calories). Example: 2170 - 500 = 1670 calories/day.
• To gain weight: Eat more calories than your TDEE. A surplus of 500 calories/day can result in gaining about 1 pound per week. Example: 2170 + 500 = 2670 calories/day.

Important Considerations

• TDEE is an estimate: Factors like muscle mass, genetics, and metabolism can cause variations. Use it as a starting point and adjust based on your body's response.
• Recalculate as needed: Your TDEE changes with weight loss or gain because BMR is weight-dependent. Update your calculations periodically.
• Be realistic about activity: Overestimating your activity level can inflate your TDEE, leading to inaccurate calorie targets. When in doubt, choose a lower multiplier.
• Diet quality matters: While TDEE focuses on calorie quantity, a balanced diet is essential for overall health.

Additional Notes

• Alternative BMR formula: If you know your body fat percentage, the Katch-McArdle formula may offer greater accuracy:
  BMR = 370 + 21.6 x lean body mass (kg)
  Lean body mass = total weight x (1 - body fat percentage).
• Advanced tracking: Wearable devices and apps can estimate TDEE based on heart rate and movement, though their accuracy varies.

By understanding and applying your TDEE, you can tailor your calorie intake and activity level to meet your health and fitness goals effectively.