This tool helps you calculate your daily calorie needs based on your activity level.
How to Use the Food Calorie Calculator (TDEE)
To use this calculator, simply fill in the fields for your age, weight (in kg), height (in cm), gender, and your activity level. Once you have filled in all the fields, click on the ‘Calculate’ button to see your Total Daily Energy Expenditure (TDEE).
How It Works
The calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to estimate your TDEE, which is the number of calories you need to consume daily to maintain your current weight.
Activity Levels
- Sedentary: little or no exercise
- Lightly active: light exercise/sports 1-3 days/week
- Moderately active: moderate exercise/sports 3-5 days/week
- Very active: hard exercise/sports 6-7 days a week
- Super active: very hard exercise/sports & physical job
Limitations
Please note that this calculator provides an estimate of your caloric needs based on the inputted data. Everyone’s body responds differently to diet and exercise, and factors such as muscle mass, body composition, and medical conditions can affect your actual daily caloric needs. Always consult a healthcare provider before making any significant changes to your diet or exercise routine.
Use Cases for This Calculator
Calculate Total Daily Energy Expenditure
Use the calculator to figure out how many calories you burn in a day based on your activity level and lifestyle. Knowing your Total Daily Energy Expenditure (TDEE) helps you determine your calorie needs for maintaining, losing, or gaining weight.
Determine Basal Metabolic Rate
By entering your age, weight, height, and gender, the calculator can estimate your Basal Metabolic Rate (BMR) – the number of calories you burn at rest. Understanding your BMR is crucial for creating a personalized diet and exercise plan.
Set Weight Loss Goals
Calculate the calorie deficit you need to achieve your weight loss goals. The calculator helps you understand how many calories you should eat below your TDEE to safely and effectively lose weight at a steady pace.
Plan Balanced Meals
Use the TDEE calculator to determine your recommended daily calorie intake for maintaining your current weight. This information can guide you in planning balanced meals that align with your energy needs and help you stay on track with your health goals.
Adjust Caloric Intake for Muscle Gain
If you are looking to build muscle, the TDEE calculator can help you determine the surplus calories needed to support muscle growth. Adjusting your caloric intake appropriately is essential for maximizing muscle gains during strength training.
Track Caloric Deficit for Weight Loss
Keep track of your daily caloric deficit for weight loss by using the calculator regularly. Monitoring your calorie intake versus expenditure helps you stay accountable and motivated as you work towards achieving your desired weight loss goals.
Understand the Impact of Physical Activity
See how different levels of physical activity affect your total daily calorie needs. The calculator factors in exercise intensity and duration to give you a comprehensive view of how your workouts impact your overall energy expenditure.
Stay in Energy Balance
Ensure you are consuming the right amount of calories to maintain your current weight and energy balance. The TDEE calculator provides insights into how your food intake should align with your daily activity levels to support a healthy and sustainable lifestyle.
Customize Caloric Needs
Personalize your calorie requirements based on your specific goals, whether it’s weight maintenance, loss, or gain. The calculator allows you to customize your caloric needs to fit your lifestyle, making it easier to create a diet plan that works for you.
Educate Yourself on Nutrition
Use the TDEE calculator as a learning tool to understand the relationship between calories, nutrition, and your body’s energy needs. Empower yourself with the knowledge to make informed decisions about your diet and overall well-being.