TDEE Calculator - Total Daily Energy Expenditure
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Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories your body burns in a day. In simpler terms, this is the number of maintenance calories you need to eat to stay at your current weight.
Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body needs to perform basic, life-sustaining functions like breathing, circulation, and cell production if you were to rest for 24 hours. This calculator uses the Mifflin-St Jeor equation, a widely accepted formula, to estimate your BMR.
TDEE: BMR + Activity
TDEE is calculated by multiplying your BMR by an activity factor. The more active you are, the more calories you burn. This calculator provides estimates for different goals:
- Maintenance: The calories you burn in a typical day. Eat this amount to keep your weight the same.
- Weight Loss (Deficit): Eating fewer calories than your TDEE forces your body to use stored fat for energy.
- Weight Gain (Surplus): Eating more calories than your TDEE provides the extra energy needed for building muscle or gaining weight.
Logic & Formulas
The TDEE calculation is a two-step process that first determines your Basal Metabolic Rate (BMR) and then adjusts it for your activity level.
1. BMR Calculation (Mifflin-St Jeor Equation):
BMR (Male) = (10 * weight in kg) + (6.25 * height in cm) - (5 * age) + 5
BMR (Female) = (10 * weight in kg) + (6.25 * height in cm) - (5 * age) - 161
2. TDEE Calculation:
The TDEE is found by multiplying the BMR by an activity factor:
TDEE = BMR * Activity Multiplier
- Sedentary: x 1.2
- Lightly Active: x 1.375
- Moderately Active: x 1.55
- Very Active: x 1.725
- Extra Active: x 1.9
The weight loss and gain values are then calculated by subtracting or adding calories from the maintenance TDEE to create a deficit or surplus.