BMR: kcal/day
TDEE: kcal/day
What is a TDEE Calculator?
A TDEE Calculator helps individuals determine their **Total Daily Energy Expenditure (TDEE)**, which is the total number of calories burned per day based on activity level. It is useful for those looking to manage their weight by tracking calorie intake and expenditure.
How Does a TDEE Calculator Work?
The TDEE is calculated using the **Basal Metabolic Rate (BMR)** and the individual's **activity level**. The formula used is:
The BMR is calculated using the **Mifflin-St Jeor Equation**:
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Once the BMR is determined, it is multiplied by an **activity factor** based on daily physical activity:
1. Sedentary (little to no exercise): BMR × 1.2
2. Lightly active (light exercise 1-3 days/week): BMR × 1.375
3. Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
4. Very active (hard exercise 6-7 days/week): BMR × 1.725
5. Super active (intense daily exercise or physical job): BMR × 1.9
Benefits of Using a TDEE Calculator
1. Personalized Calorie Tracking – Helps determine daily calorie needs based on lifestyle.
2. Weight Management – Useful for setting calorie goals for weight loss, maintenance, or muscle gain.
3. Fitness Planning – Helps athletes and fitness enthusiasts optimize their diet and training.
4. Avoid Overeating or Undereating – Ensures a balanced diet by aligning calorie intake with activity levels.
How to Use a TDEE Calculator?
1. Enter your age, gender, weight, and height.
2. Select your activity level based on your daily routine.
3. The calculator will estimate your Total Daily Energy Expenditure (TDEE).
4. Use the result to adjust your caloric intake based on fitness goals.
Conclusion
A TDEE Calculator is a powerful tool for anyone looking to manage their weight and improve their fitness. By understanding how many calories you burn daily, you can make informed dietary choices to achieve your health goals.