TDEE Calculator
Calculate your Total Daily Energy Expenditure to determine your daily caloric needs
Your Results
Your Basal Metabolic Rate (BMR):
This is the number of calories your body needs to maintain basic functions at rest.
Your Total Daily Energy Expenditure (TDEE):
This is your estimated daily caloric needs based on your BMR and activity level.
Calorie Goals
500 calorie deficit
Maintain current weight
500 calorie surplus
Understanding Your TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It takes into account your basal metabolic rate (BMR) and your physical activity level. Understanding your TDEE is crucial for managing your weight effectively.
What is BMR?
Basal Metabolic Rate (BMR) represents the minimum amount of energy your body needs to perform essential functions like breathing, circulating blood, and cell production while at rest. Your BMR accounts for approximately 60-70% of your total daily calorie expenditure.
How to Use Your TDEE Results
Once you know your TDEE, you can adjust your calorie intake based on your fitness goals:
- Weight Loss: Consume fewer calories than your TDEE (typically 500 calories less per day to lose about 1 pound per week)
- Weight Maintenance: Consume calories equal to your TDEE
- Weight Gain: Consume more calories than your TDEE (typically 500 calories more per day to gain about 1 pound per week)
Factors Affecting TDEE
Several factors can influence your TDEE, including:
- Age (metabolism typically slows as you age)
- Gender (men generally have higher BMRs than women)
- Body composition (muscle burns more calories than fat)
- Physical activity level
- Hormonal factors
- Environmental conditions
Why Calculate Your TDEE?
Knowing your TDEE helps you:
- Set realistic weight management goals
- Create an effective nutrition plan
- Optimize your workout routine
- Understand your body’s energy needs
- Make informed decisions about your diet
Remember that TDEE calculators provide estimates. Your actual energy expenditure may vary based on individual factors. It’s always best to consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.