Health & Fitness
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to determine your daily caloric needs
Enter your details to calculate your Total Daily Energy Expenditure
Related to TDEE Calculator
The Total Daily Energy Expenditure (TDEE) calculator uses a scientifically validated multi-step process to determine your daily caloric needs. It starts by calculating your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. This base calculation takes into account your age, gender, weight, and height to determine the number of calories your body burns at rest.
Mifflin-St Jeor Equation
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
After calculating your BMR, the calculator applies an activity multiplier based on your physical activity level. This multiplier, known as the Physical Activity Level (PAL), accounts for the additional calories burned through daily activities and exercise. The activity multipliers range from 1.2 for sedentary individuals to 1.9 for those with very high activity levels.
Your TDEE result represents the estimated number of calories you need to maintain your current weight based on your activity level. This number serves as a baseline for various fitness and health goals. Understanding your TDEE is crucial for effective weight management, whether your goal is weight loss, maintenance, or muscle gain.
Using Your TDEE for Different Goals
- Weight Maintenance: Consume calories equal to your TDEE
- Weight Loss: Create a deficit of 500-750 calories below your TDEE
- Weight Gain: Add 300-500 calories above your TDEE
Remember that TDEE is an estimate and may need adjustment based on your individual response. Factors such as medical conditions, metabolism variations, and specific training programs can affect your actual caloric needs. Monitor your weight and energy levels, and adjust your caloric intake accordingly.
1. How accurate is the TDEE calculator?
The TDEE calculator provides a scientifically-based estimate that is accurate for most people. However, individual factors such as body composition, genetics, and specific medical conditions can affect your actual caloric needs. Use the calculator's result as a starting point and adjust based on your body's response.
2. Should I recalculate my TDEE if my weight changes?
Yes, you should recalculate your TDEE whenever your weight changes significantly (more than 10 pounds), or if you make substantial changes to your activity level. Your BMR changes with weight, which affects your overall caloric needs.
3. Why does the calculator ask for my gender?
Gender is an important factor in calculating BMR because men and women typically have different body compositions. Men generally have more muscle mass, which requires more energy to maintain, resulting in a higher BMR compared to women of similar weight and height.
4. How should I adjust my TDEE for weight loss?
For safe and sustainable weight loss, create a caloric deficit by consuming 500-750 calories less than your TDEE. This should result in a weight loss of 1-1.5 pounds per week. Avoid creating too large a deficit, as this can lead to muscle loss and metabolic slowdown.
5. What is the scientific source for this calculator?
This calculator uses the Mifflin-St Jeor equation, published in 1990 by MD Mifflin and colleagues in The American Journal of Clinical Nutrition. This equation has been validated as the most accurate method for estimating BMR in numerous studies, including a 2005 meta-analysis in the Journal of the Academy of Nutrition and Dietetics. The activity multipliers (PAL values) are based on the World Health Organization's guidelines and have been validated through multiple studies in sports medicine and exercise physiology. The combination of the Mifflin-St Jeor equation with WHO's PAL values provides the most reliable method for estimating total daily energy expenditure in healthy adults.