TDEE Calculator

What is TDEE?

TDEE, or Total Daily Energy Expenditure, is a measure that provides the estimation of the number of calories your body burns in a day. 

An individual’s basal metabolic rate, daily activity, and exercise are the factors used in calculating TDEE. Concerning your activity level, total daily energy expenditure allows you to determine the number of calories your body burns in 24 hours. 

TDEE calculation may seem like a herculean task. However, the easy availability of the online TDEE calculator allows you to calculate TDEE in a matter of seconds. In correspondence to your activity level. It also tells you about the number of calories your body needs.

TDEE Components

The total daily energy expenditure is constituted of various factors that affect the body weight of individuals differently. In addition, they work together to provide you with accurate results that can help you maintain your body weight. The components of TDEE include the following: 

Basal Metabolic Rate (BMR)

BMR constitutes around the largest proportion of an individual’s TDEE. It is an estimation of the number of calories burned by a body at rest in 24 hours.

Thermic Effect of Food (TEF)

TEF, or the Thermic Effect of Food, is the next component of TDEE. It calculates the amount of energy used up by your body to break down and digest the food you eat. 

Non-Exercise Activity Thermogenesis (NEAT)

To make TDEE calculation a more authentic source of calculating daily energy expenditure, it also takes Non-Exercise Activity Thermogenesis (NEAT) into account. NEAT refers to the amount of energy spent in spontaneous physical activity. Some of its examples include sweeping, dusting, gardening, and mowing the lawn.

Exercise Activity Thermogenesis (EAT)

In comparison to NEAT, EAT or Exercise Activity Thermogenesis is the number of calories or the amount of energy expenditure that results from your deliberate efforts to exercise, such as running or working out in a gym. 

How to Calculate TDEE Manually?

Calculating TDEE requires precision, as it involves the accumulation of BMR, TEF, NEAT, and EAT. After adding these components of TDEE, you’ll be able to know your total daily energy expenditure. To get started with its calculation, you first need to estimate your BMR or Basal Metabolic Rate, as it accounts for the biggest proportion of TDEE. 

You can use the following formula for BMR calculation:

BMR (men) = (10 X weight (kg)) + (6.25 x height (cm)) – (5 x age (years)) + 5

BMR (women) = (10 X weight (kg)) + (6.25 x height (cm)) – (5 x age (years)) - 161

 After calculating BMR, the next factors, TEF, NEAT, and EAT, need to be calculated to find the thermic effect of food, deliberate, and non-deliberate physical activity. However, calculating these factors involves complex equations and tedious work that might not deliver precise results. Researchers have come up with active multipliers to help you calculate your TDEE.

The following activity factors can be used to determine TDEE by simply multiplying your BMR with them.

Little to No Activity = BMR x 1.2

Light Exercise = BMR x 1.375

Moderate Exercise = BMR x 1.55

Heavy Exercise = BMR x 1.725

Very Heavy Exercise = BMR x 1.9

To make this process swift and hassle-free, utilize the best TDEE calculator as it employs accurate formulas and presents your score in a user-friendly and efficient manner. 

How does our TDEE Calculator Works?

Instead of going through the hassle of calculating TDEE manually, you can use the best TDEE calculator. Just follow a simple set of instructions given below.

1. Firstly, you need to enter your age.
2. Select your gender.
3. Enter your height and weight in cm and kg, respectively.
4. Next, select your activity level from the given options.
5. Lastly, hit the Calculate TDEE button and get your hands on accurate results instantaneously.

 FAQs

 How Accurate is TDEE Calculator?

TDEE calculator is a fully accurate measure to calculate your total daily energy expenditure. If you need to get accurate results, it’s essential to be truthful when submitting details to this calculator. In case you submit the wrong data, the response won’t be accurate or reliable for you.

What is My TDEE?

Your TDEE or total daily energy expenditure is reliant on your expenditure of daily calories. Your TDEE is directly proportional to exercise, so the more you’re involved in physical activity, the more your TDEE becomes.

Is Exercise Included in TDEE?

Exercise is a crucial factor in TDEE calculation. TDEE is a measure of calories burned in a day by an individual through physical activity, which means exercise is included in it. 

How many calories do I burn a day?

You can know how many calories you need to burn per day by calculating TDEE, which is a measure to figure out your total daily energy expenditure.

How Frequently Do I Need to Calculate TDEE?

It’s recommended to calculate TDEE with the assistance of a TDEE calculator online when your activity level has changed, or you’ve noticed a severe change in your body weight. It will allow you to keep a balance between your calorie intake and energy expenditure. If you want to check whether you are underweight, normal weight, overweight, or obese. Calculate BMI instantly! 

Should I Eat My TDEE to Lose Weight?

No, you shouldn’t! TDEE is a measure that helps you maintain the level of your daily calorie intake. If you eat your TDEE, you won’t be able to increase or decrease your weight. 

Does Your TDEE Change Daily?

Yes! The changes in TDEE are heavily dependent upon your energy expenditure; hence, your daily activity, such as walking or running, can significantly change it. You can easily monitor this change by using the online TDEE calculator.

How Many Calories Over TDEE Should I Eat to Bulk Up?

To bulk up, the estimates show that the calorie intake should be increased to 3800 for men and 3200 for women, approximately. 

 How to Use TDEE Calculator to Lose Weight?

You can use your TDEE to lose weight by eating lesser calories than your energy expenditure. As per research, a good calorie intake for losing weight is 25% below your TDEE, i.e., 75% of your TDEE.