TDEE Calculator

Understanding TDEE (Total Daily Energy Expenditure)

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day. This value depends on several factors, including basal metabolic rate (BMR), physical activity level, and the thermic effect of food.

How is TDEE Calculated?

TDEE is calculated by multiplying your BMR by an activity factor based on your exercise level:

• Sedentary: BMR x 1.2
• Lightly Active: BMR x 1.375
• Moderately Active: BMR x 1.55
• Very Active: BMR x 1.725
• Extra Active: BMR x 1.9

Factors That Affect TDEE

• Age: TDEE tends to decrease with age due to loss of muscle mass.
• Gender: Men tend to have higher TDEE than women due to greater muscle mass.
• Weight and Height: Taller and heavier individuals have higher TDEE.
• Physical Activity Level: The more active you are, the more calories you burn and the higher your TDEE.

Why is Knowing Your TDEE Important?

Knowing your TDEE helps you plan your diet effectively to reach your goals:

• Weight Loss: Consume fewer calories than your TDEE to create a caloric deficit and lose weight.
• Weight Gain: Consume more calories than your TDEE to create a caloric surplus and gain weight.
• Weight Maintenance: Consume calories equal to your TDEE to maintain your current weight.