This tool helps you calculate your Total Daily Energy Expenditure based on your personal details and activity level.
How to Use the Calorie Calculator
To use this calculator, enter your age, gender, weight, height, activity level, goal (maintain, gain, or lose weight), and the rate at which you want to gain or lose weight (in kg per week). Then click the “Calculate” button to see your Total Daily Energy Expenditure (TDEE).
Explanation of the Calculations
This calculator uses the Mifflin-St Jeor Equation to determine your Basal Metabolic Rate (BMR). The BMR is then multiplied by your activity level to get your TDEE, which is an estimate of how many calories you burn per day. If you choose to lose or gain weight, additional adjustments are made to account for your goal rate.
Limitations
This calculator provides an estimate and may not be 100% accurate for every individual. It does not account for variations in metabolism, medical conditions, or other factors that can affect caloric needs. For personalized advice, please consult with a healthcare or nutritional professional.
Use Cases for This Calculator
Calculate your Total Daily Energy Expenditure (TDEE)
Enter your details such as age, gender, weight, and activity level to determine the total number of calories your body needs in a day. This will help you understand how much you should eat to maintain your weight.
Track your daily caloric intake
Keep a record of the food you eat and use the calculator to compare it with your TDEE. This will help you stay on track with your diet and reach your fitness goals more effectively.
Adjust your calorie intake for weight loss
If you’re trying to lose weight, use the TDEE calculator to find out how many calories you need to consume to create a calorie deficit. This will assist you in achieving your weight loss goals.
Estimate daily caloric needs for muscle gain
To build muscle, you need to consume more calories than your TDEE. Use the calculator to determine the optimal caloric surplus required for muscle growth based on your activity level and fitness goals.
Plan your meals for weight maintenance
By knowing your TDEE, you can plan your meals accordingly to ensure you’re consuming the right amount of calories to maintain your current weight. This feature helps in maintaining a healthy and balanced diet.
Calculate caloric needs for a specific fitness goal
Whether you aim to lose fat, gain muscle, or maintain weight, input your details into the TDEE calculator to get personalized calorie recommendations. This way, you can tailor your diet to achieve your fitness objectives effectively.
Monitor calorie requirements during different workout phases
As your workout intensity changes, so do your calorie needs. Use the calculator to adjust your caloric intake to support your energy requirements during different phases of your fitness journey.
Compare TDEE with recommended daily calorie intake
After calculating your TDEE, compare it with the recommended daily calorie intake to understand how your current eating habits align with your energy needs. This can help you make informed decisions about your diet.
Set caloric targets for macro tracking
Based on your TDEE calculation, set specific calorie targets for proteins, fats, and carbohydrates to align with your macronutrient goals. This feature aids in optimizing your diet for better performance and health.
Adjust TDEE for changes in activity level
When your activity level changes, recalculate your TDEE using the calculator to ensure you’re still meeting your energy needs. This enables you to adapt your diet to your current lifestyle and prevent under or overeating.