Total Daily Energy Expenditure (TDEE) Calculator

Calculate Your Energy Expenditure

Please fill out all the information and hit the button at the end of the form

About the TDEE Calculator

The Total Daily Energy Expenditure (TDEE) calculator estimates the number of calories or kilojoules you burn per day. It takes into account your basal metabolic rate (BMR) and your activity level.

Here's what each input means:

The activity levels are defined as:

  • Sedentary: Little to no exercise, desk job
  • Light Exercise: Light exercise 1-3 days/week
  • Moderate Exercise: Moderate exercise 3-5 days/week
  • Active: Hard exercise 6-7 days/week
  • Very Active: Very hard exercise, physical job or training twice a day

Remember, the TDEE is an estimate and can vary based on factors not accounted for in this calculation, such as muscle mass, genetics, and specific health conditions. Use this as a starting point and adjust based on your personal results and goals.

Frequently Asked Questions

What does TDEE stand for?

The abbreviaton TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body needs to perform its daily activities, including all physical activities and bodily functions. TDEE takes into account your Basal Metabolic Rate (BMR), which is the number of calories your body needs at rest, as well as the calories burned through physical activity and digestion.

How do I calculate my TDEE?

TDEE can be calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying it by an activity factor that corresponds to your daily activity level. Our TDEE calculator will crunch the numbers for you. Just enter your details into the calculator and press the calculate button.

What factors affect TDEE?

TDEE is influenced by factors such as age, gender, weight, height, body composition, and activity level.

Can I increase my TDEE?

Yes you can.

How can I increase my TDEE?

The best way to increase your TDEE is by increasing your physical activity level. Building muscle mass (or fat mass) will also increase your TDEE. Any bodyweight gain means that you carry more tissue and that tissue is metabolically active. It is better for health to gain lean body mass. Getjacked can help with that.

Why is TDEE important

TDEE is important for several reasons. These include:

  1. Body Weight Management: Understanding your TDEE helps you manage your weight. To lose weight, you need to consume fewer calories than your TDEE. To gain weight, you need to consume more.
  2. Nutritional Planning: Knowing your TDEE can help you create a balanced diet that meets your energy needs without leading to over- or under-eating.
  3. Fitness Goals: Whether you're looking to build muscle, lose fat, or maintain your current physique, knowing your TDEE helps you adjust your caloric intake accordingly to support your goals.
  4. Health Monitoring: Monitoring your TDEE can help you ensure that you're providing your body with enough energy to function properly, supporting overall health and wellbeing.
  5. Personalized Approach: Everyone's TDEE is different based on factors like age, gender, weight, height, and activity level. Understanding your specific TDEE allows for a more personalized and effective approach to diet and fitness.

How accurate are TDEE calculators?

TDEE calculators provide estimates based on average values and standard formulas. They can give a good starting point, but individual variations can affect accuracy.

Can my TDEE change over time?

Yes, TDEE can change with alterations in body weight, muscle mass, age, activity level, and other factors.

How does TDEE relate to weight loss or gain?

To lose weight, you need to consume fewer calories than your TDEE (a caloric deficit). To gain weight, you need to consume more calories than your TDEE (a caloric surplus).

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain basic physiological functions, while TDEE includes BMR plus the calories burned through physical activity and digestion.

How often should I recalculate my TDEE?

It's a good idea to recalculate your TDEE periodically, especially if you experience significant changes in weight, activity level, or body composition.