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TDEE Calculator
A tool to find daily calorie needs based on activity.
What is a TDEE Calculator?
A TDEE Calculator calculates your total daily energy expenditure, which includes your basal metabolic rate (BMR) and the calories burned through physical activity. Understanding your TDEE helps you manage calorie intake effectively for weight loss, maintenance, or muscle gain.
How Does a TDEE Calculator Work?
The calculator takes personal information such as age, weight, height, gender, and activity level. It first calculates your Basal Metabolic Rate (BMR) and then multiplies it by an activity factor to estimate your TDEE. This gives a comprehensive view of how many calories you burn daily.
- Age, weight, height, and gender
- Activity level (sedentary, lightly active, moderately active, very active, extra active)
- BMR calculation
- Activity factor applied to BMR
- Total Daily Energy Expenditure (TDEE)
TDEE Calculation Formula
BMR (Mifflin-St Jeor Equation):
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161
TDEE = BMR × 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) = BMR × 1.9
How to Use a TDEE Calculator?
- Enter your age, weight, height, and gender.
- Select your daily activity level.
- Click the Calculate button.
- The calculator will display your BMR and total daily energy expenditure (TDEE).
- Use this information to plan calorie intake for weight loss, maintenance, or muscle gain.
Benefits of Using a TDEE Calculator
- Accurately estimate daily calorie needs
- Plan diets and meal portions effectively
- Track calorie consumption for weight management
- Supports fitness and muscle gain goals
- Saves time and reduces manual calculation errors
- Helps maintain a healthy and balanced lifestyle
Why Use an Online TDEE Calculator?
Manually calculating calorie needs can be complex and prone to errors. An online TDEE Calculator provides fast, accurate, and reliable results, allowing users to understand their energy expenditure and make informed nutritional and fitness decisions.
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