TDEE Calculator

TDEE stands for Total Daily Energy Expenditure, which represents the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR) plus calories burned through physical activity and digestion. Knowing your TDEE is crucial for managing your weight effectively, as it helps you determine how many calories you need to consume to maintain, lose, or gain weight.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to maintain basic physiological functions like breathing and circulation. TDEE includes your BMR plus the calories burned through all activities, including exercise, daily movement, and digestion. TDEE is always higher than BMR and represents your total daily calorie needs.

The Mifflin-St Jeor equation is generally considered the most accurate for most people and is recommended by nutrition professionals. The Katch-McArdle formula can be more accurate if you know your body fat percentage, as it calculates BMR based on lean body mass. The Harris-Benedict formula is one of the oldest but may overestimate calorie needs, especially in modern populations with higher body fat percentages.

To maintain your current weight, consume calories equal to your TDEE. For weight loss, create a calorie deficit by consuming 500-1000 calories less than your TDEE (approximately 0.5-1 kg or 1-2 lbs per week). For weight gain, consume 300-500 calories more than your TDEE. Remember that these are general guidelines, and individual results may vary based on factors like metabolism, body composition, and adherence to your plan.

It’s a good practice to recalculate your TDEE every 4-6 weeks or whenever you experience significant changes in weight (5 kg or 10 lbs) or activity level. As you lose or gain weight, your BMR changes, which affects your TDEE. Regular recalculation ensures you’re adjusting your calorie intake appropriately to continue progressing toward your goals.