TDEE Calculator Free

Introduction

Welcome to our TDEE Calculator, a powerful tool designed to help you determine your Total Daily Energy Expenditure. Understanding your TDEE is crucial for managing your diet, whether your goal is to lose weight, maintain your current weight, or gain muscle.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including physical activity and bodily functions like digestion and breathing. It's a key metric for anyone looking to manage their weight effectively.

How is TDEE Calculated?

TDEE is calculated by first determining your Basal Metabolic Rate (BMR), which is the number of calories your body needs to perform basic functions at rest. The BMR is then multiplied by an activity factor that corresponds to your lifestyle and exercise habits.

Formula for Calculating BMR

The most common formula used to calculate BMR is the Mifflin-St Jeor Equation:

• For men: $BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}+5$
• For women: $BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}-161$

Activity Factors

Once you have your BMR, multiply it by the appropriate activity factor:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
• Extra active (very hard exercise/sports & physical job or 2x training): BMR × 1.9

How to Use the TDEE Calculator

1. Enter Your Details: Input your age, gender, weight, and height.
2. Select Your Activity Level: Choose the option that best describes your typical weekly activity.
3. Calculate Your TDEE: Click the calculate button to get your TDEE.

Benefits of Knowing Your TDEE

• Weight Management: Helps you understand how many calories you need to consume to lose, maintain, or gain weight.
• Personalized Diet Plans: Allows for the creation of customized diet plans tailored to your specific caloric needs.
• Fitness Goals: Assists in setting realistic fitness goals and tracking progress.

Tips for Accurate Results

• Be honest about your activity level to get the most accurate TDEE.
• Regularly update your weight and activity level as they change over time.
• Use the TDEE as a guideline and adjust based on your progress and how your body responds.