TDEE Calculator

TDEE Calculator

Our TDEE (Total Daily Energy Expenditure) calculator is a powerful tool designed to help you understand your daily calorie needs. Whether you're looking to maintain, lose, or gain weight, this calculator provides accurate estimates of your daily calorie requirements based on your individual characteristics and activity level.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure, which represents the total number of calories your body burns in a day. It includes:

• Basal Metabolic Rate (BMR): Calories burned at rest
• Physical Activity: Calories burned through exercise and daily activities
• Thermic Effect of Food: Calories burned during digestion

How to Use Our Calculator

1. Enter your weight in kilograms
2. Input your height in centimeters
3. Specify your age in years
4. Select your gender
5. Choose your activity level based on your daily routine
6. Review your calculated TDEE and other calorie goals

Understanding Your Results

The calculator provides several key pieces of information:

Basal Metabolic Rate (BMR)

• The number of calories your body burns at rest
• Represents the minimum energy needed for basic bodily functions
• Accounts for approximately 60-70% of your TDEE

Total Daily Energy Expenditure (TDEE)

• Your total daily calorie needs
• Based on your BMR and activity level
• The number of calories needed to maintain your current weight

Calorie Goals

• Maintenance calories: Your TDEE (current weight maintenance)
• Weight loss calories: TDEE minus 500 calories (moderate weight loss)
• Extreme weight loss calories: TDEE minus 1000 calories (aggressive weight loss)

Activity Level Guide

1. Sedentary

   • Little or no exercise
   • Desk job with minimal movement
   • TDEE = BMR × 1.2

2. Lightly Active

   • Light exercise 1-3 days/week
   • Some daily movement
   • TDEE = BMR × 1.375

3. Moderately Active

   • Moderate exercise 3-5 days/week
   • Active job or lifestyle
   • TDEE = BMR × 1.55

4. Very Active

   • Hard exercise 6-7 days/week
   • Physically demanding job
   • TDEE = BMR × 1.725

5. Extremely Active

   • Very hard exercise daily
   • Physical job and training
   • TDEE = BMR × 1.9

Important Considerations

When using the TDEE calculator, keep in mind:

1. Individual Variations

   • Results are estimates
   • Actual calorie needs may vary
   • Consider consulting a nutritionist for personalized advice

2. Weight Loss Tips

   • Aim for a 500-calorie deficit for sustainable weight loss
   • Don't go below your BMR
   • Combine diet with exercise for best results

3. Weight Gain Tips

   • Aim for a 500-calorie surplus
   • Focus on nutrient-dense foods
   • Include strength training

Remember that while this calculator provides accurate estimates, your actual calorie needs may vary based on factors like muscle mass, genetics, and specific health conditions.