What is TDEE?

TDEE, or Total Daily Energy Expenditure, is classified as the total expended calories in withdrawal throughout the period of one day. It includes the sum of the following:

Basal Metabolic Rate (BMR): It is the amount of energy expended while at rest which is needed to sustain the body’s basic physiological functions like breaths, circulates, and maintains body temperature.

Activity Level: The amount of calories utilized in workouts and in activities of daily living.

Thermic Effect of Food (TEF): The energy consumed while eating and its metabolic breakdown.

By understanding your TDEE, you can make better decisions about your diet and fitness goals.

How is TDEE Calculated?

1. Calculate Your BMR:
   • For men:
     BMR=10×Weight (kg)+6.25×Height (cm)−5×Age (years)+5BMR = 10 \times \text{Weight (kg)} + 6.25 \times \text{Height (cm)} – 5 \times \text{Age (years)} + 5BMR=10×Weight (kg)+6.25×Height (cm)−5×Age (years)+5
   • For women:
     BMR=10×Weight (kg)+6.25×Height (cm)−5×Age (years)−161BMR = 10 \times \text{Weight (kg)} + 6.25 \times \text{Height (cm)} – 5 \times \text{Age (years)} – 161BMR=10×Weight (kg)+6.25×Height (cm)−5×Age (years)−161
2. Multiply Your BMR by Your Activity Level:
   • Sedentary (little or no exercise): ×1.2\times 1.2×1.2
   • Light activity (exercise 1-3 times/week): ×1.375\times 1.375×1.375
   • Moderate activity (exercise 3-5 times/week): ×1.55\times 1.55×1.55
   • Very active (intense exercise 6-7 times/week): ×1.725\times 1.725×1.725
   • Super active (very intense exercise or physical job): ×1.9\times 1.9×1.9

Normal TDEE Ranges

While TDEE varies by individual, here are average daily ranges for common scenarios:

• Sedentary male, 70 kg, 175 cm: ~2,100–2,400 calories/day
• Sedentary female, 60 kg, 165 cm: ~1,800–2,100 calories/day
• Active male, 70 kg, 175 cm: ~2,600–3,000 calories/day
• Active female, 60 kg, 165 cm: ~2,200–2,500 calories/day

These ranges serve as a guideline. Your actual needs may vary based on genetics, lifestyle, and specific fitness goals.

FAQ

1. What is TDEE?

As the abbreviation stands for Total Daily Energy Expenditure, it means, the total amount of calories which your body utilizes in performing basic functions, carrying out physical activity as well as the amount required for digestion, in such a way, what you refer in simple terms as – the total amount of work done by your body throughout the day.

2. How accurate is this calculator?

This calculator is not precise but uses standard equations such as Mifflin-St Jeor to estimate the value, and its accuracy ranges for majority of clients but is affected by individual metabolic rates.

3. How can I use TDEE for the purpose of losing weight?

The rule of thumb where people only believe to lose weight is to consume less calories than their TDEE, which unfortunately leads to starvation and isn’t advised, instead, a recommended deficit to loss weight gradually and sustainably is 500 calories a day.

4. Can TDEE help me gain some muscle tissue?

Absolutely! The day-to-day caloric requirement’s plus the encouraged consumption of a protein heavy diet alongside strength training to help your muscle growth will indeed be more than TDEE.

5. Why TDEE is important?

Having a good grasp on TDEE will help one further customize their diet and workout routine while always keeping the TDEE in mind in order to achieve the desired set goals.

How to Use This Calculator

1. Enter your details: age, gender, weight, height, and activity level.
2. Click Calculate TDEE to get your daily calorie needs.
3. Use the result to plan your diet:
   • Maintain weight: Eat calories equal to your TDEE.
   • Lose weight: Eat fewer calories than your TDEE.
   • Gain weight: Eat more calories than your TDEE.