TDEE Calculator

Total Daily Energy Expenditure (TDEE): Calculating Your Calories

How many calories you need to perform your daily routine work? That’s called TDEE or Total Daily Energy Expenditure. To come up with the exact figure of TDEE, you need to calculate BMR i.e. Basal Metabolic Rate. BMR is the number of calories that your body burns even if you are doing nothing for example “Sleeping”. In other words, BMR is the number of calories your body needs to perform basic functions within your body. Once you get that Basal Metabolic Rate (BMR), multiply this figure by the value assigned to your daily activity level.

Values assigned to Activity Levels are:

• Sedentary Level = 1.200
• Lightly Active = 1.375
• Moderately Active = 1.550
• Very Active = 1.725
• Extra Active = 1.900

So, the easiest way to calculate TDEE is using this formula:

TDEE = BMR x Activity Multiplier

Now the question is.

How to Calculate BMR?

For Females:

BMR = (10 x Weight) + (6.25 x Height) – (5 x Age) – 161

For Males:

BMR = (10 x Weight) + (6.25 x Height) – (5 x Age) + 5

Why is Total Daily Energy Expenditure (TDEE) Important?

If you had all the figures and you have come up with your TDEE, now what? What this Total Daily Energy Expenditure will do to your life?

Well, TDEE is important for you if you want to stay fit, want to lose weight or want to gain weight. The current TDEE is the number of calories you need to maintain the current level of fitness.

For example, if your current TDEE is 2200 and your current weight is 85Kg then you need daily 2200 Kcal to maintain your weight at 85 Kilo gram. If you want to lose weight, you will have to reduce your daily energy intake. And if you want to gain weight, you will have to increase your daily energy intake.

Common TDEE Formulas

Mifflin-St Jeor:

It comes at top because it is the most popular formula often referred by US Academy of Nutrition and Dietetics. Mifflin St Jeor TDEE formula is considered most authentic and that’s why we have used this formula in our TDEE Calculator.

To calculate TDEE using Mifflin-St Jeor formula, you need to calculate BMR like this:

For Males

BMR = (10 x Weight) + (6.25 x Height) – (5 x Age) + 5

For Females

BMR = (10 x Weight) + (6.25 x Height) – (5 x Age) – 161

• Weigh should be in Kilo Gram (Kg)
• Height should be in Centimeters (cm)
• Age should be in Years.

Katch–McArdle TDEE Formula

Katch-McArdle TDEE Formula is least used because here you will have to calculate your Lean Body Mass (LBM) to calculate BMR. If you have Lean Body Mass figure, you can calculate BMR and TDEE using this formula:

BMR = 370 + (21.6 x LBM)

Harris-Benedict TDEE Formula (Revised)

Harris Benedict formula has two versions. One is the older one which was used in 1919. But in 1984 a group of fitness and health experts revised the formula, and we came with a revised Harris-Benedict BMR and TDEE formula. You will see most of Online TDEE Calculators using this formula though it is not the most authentic one.

To calculate BMR using Revised Harris Benedict formula:

For Males:

BMR = 88.362 + (13.397 x Weight) + (4.799 x Height) – (5.677 x Age)

For Females:

BMR = 447.593 + (9.247 x Weight) + (3.098 x Height) – (4.33 x Age)

• Weigh should be in Kilo Gram (Kg)
• Height should be in Centimeters (cm)
• Age should be in Years.

Explanation:

These formulas are used to estimate your Basal Metabolic Rate (BMR), which is the amount of calories your body burns at rest. The BMR result is one of the values used to calculate your Total Daily Energy Expenditure (TDEE).

Important: It is always recommended to consult with a dietitian or healthcare professional for an customized assessment and accurate recommendations on your calorie needs.