TDEE Calorie Calculator

This tool helps you determine your Total Daily Energy Expenditure, which tells you how many calories you need per day.

How to Use the TDEE Calorie Calculator

This calculator helps estimate your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn in a day.

To use the calculator:

Select your gender.
Enter your weight in kilograms.
Enter your height in centimeters.
Enter your age in years.
Select your activity level from the dropdown menu.
Click the “Calculate” button to get your estimated daily calorie needs.

How the Calculator Works

The calculation is based on the Mifflin-St Jeor Equation to estimate Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to estimate TDEE:

For men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (y) + 5
For women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (y) – 161
TDEE = BMR * Activity Level

Limitations

While this calculator provides a good estimate of your daily calorie needs, it doesn’t take into account factors such as muscle mass, fat percentage, and specific metabolic conditions. For more personalized dietary advice, consult a healthcare or nutrition professional.

Use Cases for This Calculator

Calculating Total Daily Energy Expenditure (TDEE)

Enter your gender, age, weight, height, and activity level to calculate your Total Daily Energy Expenditure (TDEE). You will find out how many calories you need to maintain your current weight.

Setting Weight Loss Goals with TDEE

If you aim to lose weight, use your TDEE as a baseline and create a calorie deficit. Subtract 500 calories per day to lose about one pound per week. Remember, sustainable weight loss is gradual.

Planning for Muscle Gain

For muscle gain, consume more calories than your TDEE with a focus on protein intake. Aim for a surplus of 250-500 calories per day to build muscle while minimizing fat gain. Combine with strength training for best results.

Adjusting TDEE for Physical Activity

If you have a particularly active or sedentary lifestyle, adjust your TDEE accordingly. Include exercise duration and intensity to get a more accurate representation of your daily calorie needs.

Understanding Basal Metabolic Rate (BMR)

Your BMR represents the calories your body needs at rest. Your TDEE builds upon this base to factor in daily activities and exercise. Knowing your BMR can help fine-tune your diet and fitness goals.

Refueling Post-Workout with TDEE

After workouts, use your TDEE to determine the number of calories needed for recovery and muscle repair. Include carbohydrates and protein in your post-workout meal to replenish energy and aid in muscle recovery.

Accounting for Non-Exercise Activity Thermogenesis (NEAT)

NEAT, which includes activities like fidgeting and standing, contributes to your overall energy expenditure. Consider your NEAT level when calculating your TDEE to get a comprehensive view of your daily calorie needs.

Adapting TDEE for Weight Maintenance

If you’re happy with your current weight and want to maintain it, use your TDEE as a guide. Monitor your calorie intake and adjust based on any fluctuations in weight to keep it stable in the long term.

Optimizing Macronutrient Intake with TDEE

Based on your TDEE, calculate the ideal macronutrient distribution for your dietary needs. Adjust your carbohydrate, protein, and fat intake to support your fitness goals while meeting your overall calorie requirements.

Consulting a Healthcare Professional

Remember, while the TDEE calculator provides estimates, individual factors may vary. If you have specific health concerns or goals, it’s advisable to consult a healthcare professional or a nutritionist for personalized advice based on your unique circumstances.