TDEE Calculator

How the Calculator Works

The calculator uses the Mifflin-St Jeor equation, which is currently considered the most accurate method for estimating basal metabolic rate (BMR) - the number of calories your body needs at complete rest. From there, we factor in your activity level to determine your Total Daily Energy Expenditure (TDEE) - the total number of calories you burn each day.

Key Features:

• Personalized Calorie Targets: Get exact numbers based on your age, gender, weight, height, and activity level.
• Multiple Unit Systems: Works with both metric (kg, cm) and US customary (lbs, ft/in) units.
• Activity Level Adjustment: Accounts for your daily physical activity to give more accurate results.
• Safe Weight Loss Recommendations: Provides calorie targets for both moderate and aggressive weight loss.

Understanding Your Results

After calculating your TDEE, the calculator will show you:

1. Your maintenance calories (to stay at your current weight)
2. A moderate weight loss calorie target (500 calorie deficit)
3. An aggressive weight loss calorie target (750 calorie deficit)

Remember that losing 1-2 pounds per week is generally considered safe and sustainable. More rapid weight loss can lead to muscle loss and other health issues.

Tips for Successful Weight Loss

While knowing your calorie targets is important, here are some additional tips to help you succeed:

Nutrition Tips

• Focus on nutrient-dense foods like vegetables, lean proteins, and whole grains
• Stay hydrated - sometimes thirst is mistaken for hunger
• Practice portion control even with healthy foods

Lifestyle Tips

• Aim for 7-9 hours of quality sleep each night
• Find physical activities you enjoy to stay active
• Manage stress through meditation, yoga, or other relaxation techniques

What is TDEE (Total Daily Energy Expenditure)?

TDEE or Total Daily Energy Expenditure is a calculation of how many calories your body burns each day. Simply put, it is a number that tells you how much energy (calories) you are expanding throughout the day in processes such as sleeping, walking, working, exercising, and even breathing.

It is basically calculated by adding an activity multiplier based on your daily activities to your BMR (Basal Metabolic Rate), i.e. the calories you burn while at rest.

Why is TDEE important?

If you want to lose, gain, or maintain weight, knowing TDEE is very important. It is a key indicator that helps you understand exactly how many calories your body needs on a daily basis, so that the body functions according to your goals.

• If you want to lose weight, you need to eat fewer calories than your TDEE (Calorie Deficit).

• If you want to gain weight, you need to eat more calories than your TDEE (Calorie Surplus).

• And if you want to maintain your weight, eating calories according to your TDEE is enough.

The role of TDEE in nutrition and fitness

Knowing your TDEE is the first step when it comes to creating a nutrition and fitness plan. A dietitian or fitness trainer also calculates your TDEE first, because it determines how much protein, fat or carbs you should eat, or what type of meal plan will be suitable for you.

So, once you understand the answers to these two questions – “What is TDEE” and “What is TDEE in nutrition”, you can determine the most suitable calorie needs for your body

TDEE Calculator for Weight Loss Goals

Knowing TDEE is very important for those who want to lose weight. Because knowing this will help you understand how many calories your body will burn fat by eating every day.

TDEE means understanding how many calories you are consuming every day. Now if you eat 15-20% less calories than this, the body starts burning fat to make up for that deficit.

This process is called Calorie Deficit, and this is the key to losing weight. Our tdee calculator weight loss specifically calculates the amount of this deficit for you.

When a common person regularly uses this tdee weight loss calculator, he knows what to eat every day, how much to eat - in this, losing weight is scientific and safe.

This tdee calculator for weight loss not only calculates calories, but also creates a basis for your healthy diet plan.

TDEE for Weight Gain or Maintenance

TDEE is also important for those who want to gain or maintain weight. Many people think that eating more will lead to weight gain, but that is not always effective. To gain weight properly, you need to create a Calorie Surplus—meaning you need to eat a little more calories than your TDEE every day.

• But it should be controlled. Generally speaking, eating 250-500 calories more per day will lead to healthy weight gain, not fatgain.

• On the other hand, if you want to maintain your weight, then you need to eat according to your Maintenance Calories, meaning your TDEE.

• For such a plan, our TDEE calculator gives you accurate figures, so that you can understand how many calories to eat is right for you.

How to Calculate TDEE Manually (If You Want)

For those who want to calculate it themselves, it is important to know that there is a general formula for determining TDEE. For this, you first need to know your BMR (Basal Metabolic Rate). The Mifflin-St Jeor Equation is used to find this:

For men:

• BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5

For women:

• BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

Then the BMR is multiplied by an Activity Multiplier. For example:

• Sedentary: ×1.2
• Lightly active: ×1.375
• Moderately active: ×1.55
• Very active: ×1.725
• Extra active: ×1.9

This product is your TDEE. This is how you can find out how to calculate tdee yourself.

Many people ask, what is my tdee—the answer is, if you calculate according to this formula, that will be your daily calorie requirement.

However, to get fast and accurate results, it is better to use our automated calculator.

Best TDEE Calculator for Your Goals

There are countless TDEE Calculators available today, but which one is the best? The answer is—the one that gives simple, accurate, and fast results.

Our best TDEE calculator has been designed in such a way that anyone can easily use it from their mobile or computer. It is absolutely free, does not take time to load, and shows personalized results according to the user's needs.

If you want to lose, gain, or maintain weight—this TDEE calculator can be your most reliable assistant.