Total Daily Energy Expenditure (TDEE) Calculation
Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It's calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
Where BMR is calculated using the Mifflin-St Jeor Equation:
- For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
- For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
Your TDEE Results
Your Total Daily Energy Expenditure: calories/day
Your Basal Metabolic Rate (BMR): calories/day
Maintenance Calories
To maintain your current weight
Mild Weight Loss
0.5 kg/week deficit
Weight Gain
0.5 kg/week surplus
Activity Level Information
What is TDEE and Why Is It Important?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including all activities from basic bodily functions to physical exercise. Understanding your TDEE is crucial for:
- Weight management: Knowing whether you need to consume more or fewer calories to reach your goals
- Muscle gain: Ensuring you're eating enough to support muscle growth
- Weight loss: Creating an appropriate calorie deficit without sacrificing health
- Maintenance: Understanding how to maintain your current weight
Frequently Asked Questions
What is considered light exercise?
Light exercise typically includes activities like walking, gentle yoga, golf, or light housework. These activities increase your heart rate slightly but don't cause heavy breathing. Light exercise usually burns 3-4 METs (Metabolic Equivalent of Task).
What is considered moderate exercise?
Moderate exercise includes activities that noticeably increase your heart rate and breathing, such as brisk walking, cycling at a moderate pace, swimming, or dancing. You should be able to talk but not sing during these activities. Moderate exercise typically burns 4-6 METs.
What should my TDEE be to lose weight?
To lose weight, you need to consume fewer calories than your TDEE. A safe and sustainable deficit is typically 500 calories per day, which should result in about 0.5 kg (1 lb) of weight loss per week. Extreme deficits can be counterproductive and may lead to muscle loss.
Why is my TDEE so high?
Several factors can contribute to a high TDEE: having more muscle mass (muscle burns more calories at rest than fat), being taller or heavier, having an active job or lifestyle, being younger (metabolism tends to slow with age), or having a genetic predisposition to a faster metabolism.
How often should I calculate my TDEE?
You should recalculate your TDEE whenever your weight changes significantly (5+ kg), your activity level changes substantially, or every 3-6 months to account for natural metabolic changes. If you're actively trying to lose or gain weight, recalculating every 4-6 weeks can help adjust your calorie targets.
Understanding Your Results
Your TDEE calculation provides an estimate of your daily calorie needs based on the information you provided. Remember that this is an estimate, and individual variations can occur due to factors like genetics, hormone levels, and metabolic health.
For best results with weight management:
- Track your food intake accurately using a food scale or measuring cups
- Monitor your weight trends over time (weekly averages are more useful than daily weights)
- Adjust your calorie intake based on your progress
- Combine proper nutrition with appropriate exercise for optimal results