TDEE Calculator

Understanding TDEE: Your Complete Guide

Our TDEE Calculator helps you determine your Total Daily Energy Expenditure – the number of calories you burn each day. Understanding your TDEE is essential for weight management, fitness goals, and overall health.

How to Use the TDEE Calculator

To use the calculator, simply enter your information:

• Gender: Biological sex affects metabolic rate
• Age: Metabolism slows slightly with age
• Height & Weight: Body size impacts calorie needs
• Activity Level: How active you are daily
• Goal: Whether you want to maintain, lose, or gain weight

Click “Calculate TDEE” to get your personalized calorie needs!

Key Concepts Explained

Understanding these terms will help you make better nutritional decisions:

• BMR (Basal Metabolic Rate):
  • Calories your body needs at complete rest
  • Energy for basic functions like breathing and circulation
  • Accounts for 60-75% of total calories burned
• TDEE (Total Daily Energy Expenditure):
  • Total calories you burn in a day
  • BMR plus calories burned through activity and digestion
  • The most accurate measure of your calorie needs
• Activity Multipliers:
  • Sedentary: 1.2 (office job, little exercise)
  • Lightly Active: 1.375 (light exercise 1-3 days/week)
  • Moderately Active: 1.55 (moderate exercise 3-5 days/week)
  • Very Active: 1.725 (hard exercise 6-7 days/week)
  • Extra Active: 1.9 (athlete or physical job)

Why Calculate Your TDEE?

Knowing your TDEE is crucial for:

• Weight Loss: Eat 300-500 calories below TDEE to lose 0.5-1kg/week
• Weight Gain: Eat 300-500 calories above TDEE to gain muscle
• Maintenance: Match intake to TDEE to maintain current weight
• Fitness Planning: Adjust nutrition for performance goals
• Metabolic Health: Understand your body’s energy needs

Our TDEE Calculator provides accurate estimates based on scientific formulas to help you reach your health and fitness goals.