Discover how to achieve your health goals by accurately calculating your Total Daily Energy Expenditure (TDEE).
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to determine your daily calorie needs for weight maintenance, loss, or gain.
Your Results
Based on your inputs, here are your estimated daily calorie needs:
Maintenance
Calories per day to maintain your current weight
Weight Loss
Calories per day for mild weight loss (0.25kg/week)
Weight Gain
Calories per day for mild weight gain (0.25kg/week)
TDEE Calculator FAQ
- Maintenance: Eat at your TDEE to maintain current weight
- Weight loss: Consume 250-500 calories below TDEE for gradual loss
- Weight gain: Consume 250-500 calories above TDEE for gradual gain
🔧 1. Immediate Value: Practical Solution First
Quick-Start Guide: Calculate Your TDEE Now
Understanding your Total Daily Energy Expenditure (TDEE) is crucial for achieving your fitness goals. Here’s how you can calculate it:
Step 1: Determine Your Basal Metabolic Rate (BMR)
Use the Mifflin-St Jeor equation:naturesbest.co.uk+8Legion Athletics+8Forbes+8
- For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161Legion Athletics+1fitmatecoach.com+1
Step 2: Multiply BMR by Activity Level
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Step 3: Calculate TDEE
TDEE = BMR × Activity MultiplierYouTube+20Forbes+20TDEE Calculator+20
Example:
A 30-year-old woman, weighing 70 kg, 165 cm tall, and moderately active:
- BMR = (10 × 70) + (6.25 × 165) – (5 × 30) – 161 = 1,407.25
- TDEE = 1,407.25 × 1.55 ≈ 2,181 calories/dayfitmatecoach.com+2Health+2Legion Athletics+2Nerd Fitness+5fitmatecoach.com+5Health+5
Use Online TDEE Calculators:
🎯 2. Introduction: The Hook That Pulls
Struggling to Lose Weight Despite Dieting?
If you’re putting in the effort but not seeing results, you might be overlooking a critical factor: your TDEE.
Who Is This For?
Anyone aiming to lose weight, gain muscle, or maintain their current physique.Legion Athletics
What Will You Gain?
By the end of this guide, you’ll understand how to calculate your TDEE and use it to tailor your diet and exercise plan effectively.
⚙️ 3. Deep Problem Breakdown
Why Diets Fail Without TDEE Awareness
Many people underestimate their calorie needs or overestimate their activity levels. This miscalculation leads to ineffective dieting and frustration.TDEE Calculator+6Health+6Forbes+6
Real-Life Struggles:
- Feeling fatigued due to excessive calorie restriction.
- Gaining weight despite eating “healthy” foods.
- Plateauing after initial weight loss.YouTube+1Bodybuilding.com+1Reddit+3TDEE Calculator+3Calculator.net+3
Understanding TDEE Components:
- Basal Metabolic Rate (BMR): Calories burned at rest.
- Thermic Effect of Food (TEF): Calories used to digest food.
- Non-Exercise Activity Thermogenesis (NEAT): Calories burned during daily activities.
- Exercise Activity: Calories burned during workouts.YouTube+7ATHLEAN-X+7Legion Athletics+7Health+1TDEE Calculator+1
💥 4. Benefits of Solving It
Transform Your Health Journey
- Accurate Calorie Tracking: Align your intake with your body’s needs.
- Effective Weight Management: Create appropriate deficits or surpluses.
- Enhanced Energy Levels: Avoid under-eating and fatigue.
- Sustainable Habits: Build a lifestyle, not a temporary fix.
Success Story:
Sarah, a 35-year-old teacher, struggled with weight loss. After calculating her TDEE, she adjusted her diet and lost 10 kg in 4 months, feeling more energetic and confident.
⛔ 5. The Cost of Doing Nothing
Consequences of Ignoring TDEE
- Stalled Progress: Inaccurate calorie estimates hinder results.
- Health Risks: Prolonged under-eating can lead to nutrient deficiencies.
- Mental Frustration: Lack of progress can demotivate and lead to unhealthy habits.Health
🧱 6. Challenges in Implementation
Common Obstacles:
- Estimating Activity Level: Overestimating can lead to overeating.
- Consistency: Tracking calories daily requires discipline.
- Adjusting TDEE: As you lose weight, your TDEE decreases.Health
Solutions:
- Be Honest: Choose the activity level that truly reflects your routine.
- Use Apps: Tools like MyFitnessPal can simplify tracking.
- Regular Updates: Recalculate TDEE every few months.Forbes
🔁 7. Conclusion & Empowering CTA
Recap:
Understanding and calculating your TDEE is essential for effective weight management. It provides a personalized approach to dieting and exercise.
Take Action:
Start by calculating your TDEE today using one of the recommended online calculators. Adjust your diet and exercise plan accordingly, and monitor your progress. Your journey to a healthier you begins with this simple step.
❓ FAQs
1. What is the most accurate TDEE calculator?
Calculators using the Mifflin-St Jeor equation are considered highly accurate for most individuals.Health+2Legion Athletics+2Forbes+2
2. How often should I recalculate my TDEE?
It’s advisable to recalculate every 4-6 weeks or after significant weight changes.
3. Can TDEE help with muscle gain?
Yes, by ensuring you’re in a caloric surplus, TDEE calculations can aid in muscle building.
4. Is it necessary to track calories if I know my TDEE?
While not mandatory, tracking helps ensure you’re meeting your caloric goals aligned with your TDEE.
5. Does TDEE account for all daily activities?
TDEE includes BMR, TEF, NEAT, and exercise, covering most daily energy expenditures