TDEE Calculator

TDEE Formula:

\[ TDEE = [10 \times Weight + 6.25 \times Height - 5 \times Age + 5 \text{ (for men) or } -161 \text{ (for women)}] \times Activity Factor \]

Weight:

Height:

Age:

years

Gender:

Activity Factor:

Total Daily Energy Expenditure (TDEE):

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1. What Is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. It's a crucial metric for weight management and nutritional planning.

2. How Does The Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

\[ TDEE = [10 \times Weight + 6.25 \times Height - 5 \times Age + 5 \text{ (for men) or } -161 \text{ (for women)}] \times Activity Factor \]

Where:

\( Weight \) — Body weight in kilograms
\( Height \) — Height in centimeters
\( Age \) — Age in years
\( Activity Factor \) — Multiplier based on activity level

Explanation: The equation first calculates your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to estimate total daily energy expenditure.

3. Importance Of TDEE Calculation

Details: Knowing your TDEE is essential for effective weight management. To lose weight, you need to consume fewer calories than your TDEE; to gain weight, you need to consume more. It's the foundation of any nutrition plan.

4. Using The Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, select your gender, and choose the activity level that best matches your lifestyle. All values must be valid positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the TDEE calculation?
A: The Mifflin-St Jeor equation is considered one of the most accurate formulas for estimating BMR, with an accuracy of about ±10% for most people when combined with appropriate activity factors.

Q2: Should I adjust my TDEE over time?
A: Yes, as you lose or gain weight, your TDEE will change. It's recommended to recalculate your TDEE every 4-6 weeks or after significant weight changes.

Q3: What if I'm pregnant or breastfeeding?
A: This calculator is not designed for pregnant or breastfeeding women, as their energy needs are significantly different.

Q4: How do I choose the right activity factor?
A: Be honest about your activity level. If you're unsure, start with a moderate factor and adjust based on your results over 2-3 weeks.

Q5: Can TDEE vary day to day?
A: Yes, TDEE can fluctuate based on daily activity levels, but the calculator provides an average estimate for consistent daily planning.