What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total amount of energy, measured in calories, that your body burns in a day. It comprises various components, such as your Basal Metabolic Rate (BMR) and the energy used in physical activities.
BMR is the energy your body needs to function at rest, like breathing, circulating blood, and maintaining body temperature. Your TDEE also considers the calories burned through exercise, movement, and even the energy spent on digestion.
For example: If someone has a BMR of 1,400 calories and burns an additional 600 calories through exercise and daily activities, their TDEE would be 2,000 calories.
How to calculate TDEE? – TDEE Calculator
TDEE, or Total Daily Energy Expenditure, is a crucial metric when it comes to managing weight and understanding daily energy needs. The Mifflin-St Jeor equation is a popular and reliable method used to estimate Basal Metabolic Rate (BMR), which is the foundation for calculating TDEE. Let’s delve into how this equation works with two examples – John and Miya.
Mifflin-St Jeor Equation:
For males: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
For females: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
John’s TDEE Calculation:
John’s Details:
- Gender: Male
- Age: 35 years
- Weight: 180 pounds (81.6 kg)
- Height: 6 feet (182.88 cm)
Step 1: Calculate BMR using the Mifflin-St Jeor equation for males:
BMR = 10 × 81.6 + 6.25 × 182.88 − 5 × 35 + 5
BMR = 816 + 1143 − 175 + 5
BMR = 1789 calories
Step 2: Factor in Activity Level to Find TDEE:
John is moderately active. Using an activity factor of 1.55 for moderate activity, we’ll multiply his BMR by this factor to find his TDEE.
TDEE = BMR × Activity Factor
TDEE = 1789 × 1.55
TDEE = 2770 calories
John’s estimated TDEE using the Mifflin-St Jeor equation is approximately 2770 calories per day.
Miya’s TDEE Calculation:
Miya’s Details:
- Gender: Female
- Age: 28 years
- Weight: 140 pounds (63.5 kg)
- Height: 5 feet 5 inches (165.1 cm)
Step 1: Calculate BMR using the Mifflin-St Jeor equation for females:
BMR = 10 × 63.5 + 6.25 × 165.1 − 5 × 28 – 161
BMR = 635 + 1031 − 140 – 161
BMR = 1365 calories
Step 2: Factor in Activity Level to Find TDEE:
Miya is lightly active. Using an activity factor of 1.375 for light activity, we’ll multiply her BMR by this factor to find her TDEE.
TDEE = BMR × Activity Factor
TDEE = 1365 × 1.375
TDEE = 1876 calories
Miya’s estimated TDEE using the Mifflin-St Jeor equation is approximately 1876 calories per day.
The Mifflin-St Jeor equation is a helpful tool to estimate BMR and, subsequently, TDEE. It provides a foundational understanding of an individual’s daily energy expenditure, aiding in creating personalized dietary and fitness plans for weight management or achieving fitness goals.
But the good part is that you don’t need to do manual calculations to estimate your TDEE. You can use our online TDEE calculator tool to calculate this. This tool use the Mifflin-St Jeor equation to calculate your TDEE according to your body height, weight, gender, and activity label.
How to use the TDEE calculator?
Using our online TDEE calculator tool is simple and straightforward. Follow these easy steps to determine your Total Daily Energy Expenditure (TDEE):
- Enter Your Details: Provide the required information, such as your gender, age, weight, and height into the designated fields.
- Select Your Activity Level: Choose the activity level that best matches your daily routine. Options may include sedentary, lightly active, moderately active, active, or very active.
- Submit or Calculate: Once you’ve input all the necessary details, click the ‘Calculate’ or ‘Submit’ button to initiate the calculation process.
- Receive Your TDEE: After the calculation is complete, the tool will display your Total Daily Energy Expenditure (TDEE) estimation. This figure represents the number of calories your body needs in a day to maintain your current weight based on the details provided.
- Plan Accordingly: Use the estimated TDEE as a guide for planning your diet and exercise regimen, whether your goal is weight loss, maintenance, or muscle gain.
By following these steps, our TDEE calculator tool helps you understand your daily energy needs, making it easier to work towards your health and fitness goals.
Why should we calculate TDEE?
Calculating your Total Daily Energy Expenditure (TDEE) is important because:
- Weight Control: TDEE helps you understand how much food your body needs. If you eat more than what your body uses, you might gain weight. If you eat less, you might lose weight. It’s like a map of your food.
- Personal Food Plan: Knowing your TDEE helps you make a food plan that fits you. Whether you want to get smaller, stay the same, or get stronger, it helps decide how much to eat.
- Getting Stronger: If you want to get stronger and build muscles, knowing your TDEE helps. It tells you how many calories you need to eat to help your muscles grow.
- Deciding Food Amount: TDEE helps figure out how much food is right for you to keep your body healthy. It tells you how many calories your body needs in a day.
- Staying Healthy: TDEE helps keep a good balance between what you eat and what your body needs. It makes sure you’re eating the right amount, which is good for your health.
In simple words, TDEE helps manage how much food you need, plan the right amount for your goals, and keep you healthy by balancing what you eat with what your body needs.
Final thought
Understanding and calculating your Total Daily Energy Expenditure (TDEE) is a powerful tool for managing your weight, planning a diet that suits your needs, and reaching your fitness goals. It’s like a map that guides your food choices, helping you decide how much to eat to maintain, lose, or gain weight.
TDEE empowers you to make informed decisions about your diet and exercise routine, supporting a healthier and more balanced lifestyle. By knowing your TDEE, you take control of your health and well-being, ensuring a more mindful and tailored approach to your daily nutrition and fitness choices.