TDEE Calculator
What is TDEE?
TDEE stands for total daily energy expenditure and this value is found by calculating how many total calories you burn on a daily basis. A calorie or kilocalorie is the amount of heat needed to raise the temperature of one kilogram of water by 1 degree Celsius (1).
So, calories are basically a measure of energy that fuels our physiological functions and activities.
Your TDEE is the total amount of calories you burn in a day, including your resting metabolic rate and any physical activity you do.
To calculate your TDEE, we'll use the Harris-Benedict equation, which takes into account your age, gender, weight, height, and activity level:
For men: TDEE = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years) For women: TDEE = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
Once you have calculated your TDEE, you can adjust your calorie intake to achieve your health and fitness goals. For example, if you want to lose weight, you can eat fewer calories than your TDEE, and if you want to gain weight, you can eat more calories than your TDEE.
Here is a breakdown of activity levels to help you determine which one to use in the calculation:
- Sedentary: Little to no exercise, desk job - 1.2
- Lightly active: Light exercise or sports 1-3 days a week - 1.375
- Moderately active: Moderate exercise or sports 3-5 days a week - 1.55
- Very active: Hard exercise or sports 6-7 days a week - 1.725
- Super active: Very hard exercise or sports, physical job or training twice a day - 1.9
So, for example, if you are a 30-year-old woman who weighs 65 kg, is 170 cm tall, and exercises moderately 3-5 days a week, your TDEE would be:
TDEE = 447.593 + (9.247 x 65) + (3.098 x 170) - (4.330 x 30) x 1.55 TDEE = 1,842 calories per day
Keep in mind that this is just an estimate, and your actual calorie needs may vary based on other factors such as genetics, hormones, and health conditions. It's always a good idea to consult with a healthcare professional or a registered dietitian to determine the best calorie intake for your individual needs.
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TDEE Calculator
Your TDEE is:
Calorie Calculator for weight loss
weight loss concept:- Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through physical activity. While that seems simple, it can be challenging to implement a practical, effective and sustainable weight-loss plan.
Calories for weight gain :- To calculate the number of calories you need to consume to gain weight, you need to determine your total daily energy expenditure (TDEE) first. TDEE is the amount of calories you burn in a day, including your basal metabolic rate (BMR) and physical activity level (PAL). Once you know your TDEE, you can add 250-500 calories to it to gain weight at a healthy rate of 0.5-1 pound per week. Here's how you can calculate your TDEE: Determine your BMR using the Harris-Benedict equation:
For men: BMR = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) - (5.7 x age in years)
For women: BMR = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) - (4.3 x age in years)
Multiply your BMR by your PAL to determine your TDEE: Sedentary (little to no exercise): BMR x 1.2 Lightly active (light exercise or sports 1-3 days per week): BMR x 1.375 Moderately active (moderate exercise or sports 3-5 days per week): BMR x 1.55 Very active (hard exercise or sports 6-7 days per week): BMR x 1.725 Extremely active (very hard exercise or sports, physical job, training twice per day): BMR x 1.9 Add 250-500 calories to your TDEE to gain weight.
For example, if your BMR is 1600 calories and you're moderately active, your TDEE is 1600 x 1.55 = 2480 calories. To gain weight at a rate of 0.5-1 pound per week, you should consume 2730-2980 calories per day (2480 + 250-500).
Keep in mind that the exact number of calories you need may vary depending on your individual factors such as age, weight, height, and activity level, so it's always best to consult with a healthcare professional or registered dietitian for personalized recommendations.
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