## How to use the TDEE Calculator Tool?

- First, select your activity level. It has to be one of the following: No Activity, Light Activity, Medium Activity, High Activity, Very High Activity
- Select the unit of height as either feet/inches or cm. Then enter 'Your Height' according to the selected unit
- Select the unit for weight as either Pound (lb) or Kilograms (kg). Then enter 'Your Weight' accordingly
- Enter your age in the field marked as 'Your Age'. Gender is optional.
- Your TDEE value will be automatically computed and shown in the 'My TDEE' field. It is in Kilocalories / day. This value indicates the minimum daily calories that you require for your activities.

## What is TDEE?

TDEE is Total Daily Energy Expenditure. It is a measure of how much energy the body is burning on a daily basis to perform its current level of activity.

This energy is also known as Caloric Energy or Nutritional Energy

The total energy expenditure is dependent on age, gender, activity level.

TDEE is also known as Maintenance Calories or the Total Daily Calorie Expenditure

The basal metabolic rate (BMR), thermic effect of food (TEF) and non-exercise activity thermogenesis (NEAT) togther constitute the Total Daily Energy Expenditure.

BMR is the number of calories that our body burns at rest. It is the energy that the body needs to maintain basic functions such as breathing, respiration, digestion.

TEF is the energy that our body uses to digest and absorb food. It is usually 10% of the total daily energy expenditure.

NEAT stands for Non-Exercise Activity Thermogenesis. It is the energy that our body burns through non-exercise activities such as sitting, walking, standing, talking, reading.

TDEE and Maintenance Calories are the same.

## Formula to Calculate Daily Energy Expenditure

TDEE (kcal/day) = BMR * physical activity level

TDEE (kcal/day) = 636 * 1.2(no activity)

TDEE (kcal/day) = 763

### BMR Formula for Men by Mifflin-St Jeor Equation

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

### BMR Formula for Women by Mifflin-St Jeor Equation

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

BMR gives the resting energy expenditure

## TDEE Activity Level

Activity Level | Description | BMR Multiplier Factor |
---|---|---|

No Activity | No Exercise | 1.2 |

Light Activity | light exercise 1-3 days / week | 1.375 |

Medium Activity | moderate exercise 3-5 days / week | 1.55 |

High Activity | heavy exercise 6-7 days / week | 1.725 |

Very Strenuous Activity | very heavy exercise, hard labor job, training 2x / day | 1.9 |

## What is TDEE used for?

- TDEE tool is an aid for weight management.
- It is a starting point for weight gain / loss programs. The TDEE value tells us how much calories we need on a daily basis for the current activity level. Using this as basis, the weight gain or loss can be tuned.
- To lose weight, you need to consume fewer calories than you burn each day. To gain weight, you need to consume more calories than you burn each day. The Total Daily Expenditure gives the measure of current state which can be the basis.
- To Increase TDEE, exercise is the most effective way. This will increase muscle mass and improve metabolism
- The TDEE calculator is just an estimate. TDEE can vary depending on a number of factors including age, gender, muscle mass, activity level, genetics. The basic formula uses age, gender, height, weight and activity level. It does not cover all potential variations like muscle mass, hormone level and so on..
- For any weight loss / weight gain, make sure to do it with help of professionals.

## Frequently Asked Questions on TDEE

To calculate your TDEE (energy expenditure), compute BMR using the Miffin St Jeor Equation and then multiply with Physical activity level factor.

BMR Male= 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5,

BMR Female = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161,

TDEE equation = BMR x Physical Activity Level (ranges between 1.2 to 1.9)

The commonly used formula is Mifflin st jeor TDEE calculator.

BMR Formula for Men by Mifflin-St Jeor Equation, BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5 .

BMR Formula for Women by Mifflin-St Jeor Equation, BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161 .

TDEE (kcal/day) = BMR * physical activity level.

Caloric Energy or calorie tdee is energy measured in calories.

It measures the energy needed by the body in terms of calories to perform its functions.

It is same as 'TDEE calculator'.

When we estimate TDEE, it gives a measure of the calories required to carry out daily activities.

By using TDEE as baseline, you can find out how much of calorie you can reduce (calorie deficit value).

You can reduce calorie intake accordingly or increase your physical activity with same calorie intake to help reduce fat and lose weight.

This is based on general guidelines and has to be done carefully based on the individuals state.

A 500 calorie deficit per day is considered adequate.

10-15% below the TDEE is another benchmark to use.

Make sure to stay at least 15% more than BMR whichever is higher.

Yes, TDEE is same as Maintenance Calorie.

It gives a measure of daily energy expenditure.

By staying at same level of TDEE , there will be no weight gain or weight loss given other parameters are not changing.

If we eat less than TDEE, we will burn fat and lose weight.

But if we eat too less, then the body may end up storing more fat to build reserves.

10-15% below the TDEE value is considered OK.

We should never go below our BMR.

If your TDEE is 2500, then you can consider a 500 calorie deficit per day.

By reducing 500 calories per day (3500 calories per week) and with the same physical level of activity, you can reduce by 1 lb or 0.45 kgs in a week to 10 days.

Make sure that the calorie deficit value does not go below BMR which is the min calories needed by the body.

Adjust the 500 calorie reduction accordingly so you always stay above the BMR value.

Under 1600 is considered low TDEE.

It's only an indicator and varies based on age and physical activity.

A normal BMR range is 1600 - 2400 kcal/day.

Considering light physical activity, the normal tdee range can be taken as 2200 to 3300 kcal/day.

It is in the range of 3420 to 4560 kcal/day.

If we eat more than TDEE, we will store the extra calories as fat and gain weight.

However, if we eat more than TDEE with a high level of physical activity, then it will get converted to muscle mass with muscle mass / weight gain and improved metabolism.

The TDEE (total energy expenditure) in kilo calories per day should be the amount of calories we should consume to maintain.

BMR is basal matabolic rate. It is the minimum energy needed by the body at resting state to do its basic functions.

like heartbeat, digestion and other cellular activities.

TDEE is Total Daily Energy Expenditure. It is the energy needed by the body to maintain all functions and with some physical activity and it is based on age , gender and activity level.

Both BMR and TDEE are measured in terms of kilocalories (Calories/day).

TDEE is always more than BMR.

TDEE activity level is used to compute the tdee over and above that of BMR.

TDEE is usually 15-20% more than BMR.

TDEE is 1.2 times BMR when there is no physical activity.

TDEE is 1.375 times BMR when there is light physical activity (light exercise 1-3 days / week).

TDEE is 1.55 times BMR when there is medium physical activity (moderate exercise 3-5 days / week).

TDEE is 1.725 times BMR when there is high physical activity (heavy exercise 6-7 days / week).

TDEE is 1.9 times BMR when there is very strenuous physical activity (very heavy exercise, hard labor job, training 2x / day).