calculate my TDEE: Accurate tDEE Calorie calculator
Understanding how much energy your body needs daily is crucial for maintaining, losing, or gaining weight effectively. Total Daily Energy Expenditure (TDEE) is a comprehensive measure of the total calories your body burns each day, providing insights into your energy balance and dietary needs. This guide will explore what TDEE is, how it is calculated, and why it is essential for achieving your health and fitness goals.
Improved TDEE Calculator
What is TDEE (Total Daily Energy Expenditure) ?
TDEE represents the total number of calories your body burns daily, including:
- Basic functions (like breathing and digestion),
- Physical activity, and
- Food processing.
Knowing your TDEE helps you accurately manage your calorie intake to align with your health goals.
TDEE Breakdown: 4 Main Components of Total Daily Energy
| Component | What It Means | % of TDEE |
|---|---|---|
| Basal Metabolic Rate (BMR) | Calories burned at rest | 60-70% |
| Thermic Effect of Food (TEF) | Calories used to digest and process food | 10% |
| Non-Exercise Activity (NEAT) | Calories from daily movements (walking, fidgeting) | Varies (15-30%) |
| Exercise Activity (EAT) | Calories burned from workouts and exercise | Varies (5-20%) |
How to Calculate Your TDEE
Step 1: Calculate Your BMR
Use the Mifflin-St Jeor Equation — the most accurate BMR formula.
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
Step 2: Apply Activity Level
| Activity Level | Multiplier |
|---|---|
| Sedentary (little/no exercise) | x1.2 |
| Lightly active (1–3 days/week) | x1.375 |
| Moderately active (3–5 days/week) | x1.55 |
| Very active (6–7 days/week) | x1.725 |
| Extra active (hard labor/sports) | x1.9 |
Example of TDEE Calculation:
- Female, 25 years old
- Height: 165 cm
- Weight: 60 kg
- Activity Level: Lightly active (x1.375)
Step 1: BMR = 10(60) + 6.25(165) − 5(25) − 161 = 600 + 1031.25 − 125 − 161 = 1345.25kcal
Step 2: TDEE = 1345.25 × 1.375 = ≈ 1849 kcal/day
Difference Between TDEE Formulas
When calculating Total Daily Energy Expenditure (TDEE), multiple formulas can be used. Each comes from different research methods and assumptions, which is why your TDEE result might vary depending on the formula chosen. Let’s break down the most popular ones.
1. Mifflin-St Jeor Equation
This is currently the most widely recommended formula for calculating TDEE due to its accuracy in modern populations. It is based on weight, height, age, and gender. It tends to give slightly lower values compared to older formulas, which many experts believe reflects more realistic calorie needs for sedentary and moderately active people.
2. Harris-Benedict Equation
An older formula developed in the early 1900s, the Harris-Benedict equation was the gold standard for decades. However, it often overestimates calorie needs due to changes in average body compositions over the years. It’s still used occasionally but has been mostly replaced by the Mifflin-St Jeor for general use.
3. Katch-McArdle Formula
This equation is unique because it incorporates lean body mass (LBM) instead of total body weight, making it highly useful for athletes and individuals with higher muscle mass. Since muscle tissue burns more calories at rest than fat tissue, this formula gives a more customized TDEE for those with significant lean mass.
4. Cunningham Equation
Similar to the Katch-McArdle, the Cunningham formula also uses lean body mass to predict calorie expenditure. It is commonly used in sports nutrition and among highly trained individuals. However, it requires accurate body composition measurements to be effective.
5. Schofield Equation
The Schofield equation is often used in clinical settings, especially in hospitals, to estimate energy needs in critically ill patients. It focuses more on age and weight and may not always be the best tool for fitness or weight management calculations.
Which One Should You Use?
For general population and most fitness goals, Mifflin-St Jeor is recommended due to its balance between simplicity and accuracy. If you know your body fat percentage, Katch-McArdle or Cunningham might give you better insight, especially if you’re an athlete or bodybuilder.
Summary Table
| Formula | Best For | Main Inputs | Accuracy Level |
|---|---|---|---|
| Mifflin-St Jeor | General population, fitness goals | Weight, height, age, gender | High (for most people) |
| Harris-Benedict | Historical/reference use | Weight, height, age, gender | Moderate (overestimates) |
| Katch-McArdle | Athletes, high LBM individuals | Lean Body Mass | Very High (if LBM known) |
| Cunningham | Athletes, sports nutrition | Lean Body Mass | High |
| Schofield | Clinical/hospital settings | Weight, age | Moderate |
Don’t Stop at the TDEE calculation, Get Food, Track Fitness etc.
Total Daily Energy Expenditure (TDEE) is the start and we also use more such factors and automated calculation using our AI and provide you with food recommendations so you can manage your health. You also get various other trackers such as Food tracker, Sleep tracker, Macros counting.
Can You Increase Your TDEE?
Yes, you can! While part of your Total Daily Energy Expenditure (TDEE) comes from fixed factors like your Basal Metabolic Rate (BMR), there are several ways to actively boost your TDEE and burn more calories throughout the day.
1. Increase Your Activity Level
The most direct way to raise TDEE is by being more active. The more you move, the more calories you burn:
- Exercise Activity Thermogenesis (EAT): Engage in structured exercise like strength training, running, cycling, or HIIT workouts.
- Non-Exercise Activity Thermogenesis (NEAT): Small actions such as walking instead of driving, taking stairs, fidgeting, or doing household chores can have a big cumulative effect.
2. Build More Muscle
Muscle tissue burns more calories than fat, even at rest. Increasing your lean body mass through resistance training (e.g., weight lifting) will gradually boost your BMR, resulting in a higher overall TDEE.
3. Optimize Your Diet
- Protein Intake: A high-protein diet increases the Thermic Effect of Food (TEF) since protein requires more energy to digest compared to carbs and fats.
- Frequent, Balanced Meals: Eating regular, nutrient-dense meals may slightly elevate your TEF and stabilize energy levels throughout the day.
4. Improve Sleep and Stress Management
Poor sleep and chronic stress can reduce your metabolism and lead to decreased activity levels. By optimizing your sleep quality and managing stress effectively, you may prevent metabolic slowdowns and maintain a higher TDEE.
5. Cold Exposure
Some studies suggest that exposing your body to cold environments can slightly boost your calorie burn through non-shivering thermogenesis. Activities like cold showers or spending time outdoors in colder weather may have a small, but noticeable, effect.
Estimated TDEE Chart (By Age & Activity Level)
| Age | Sedentary | Light Activity | Moderate Activity | Active |
|---|---|---|---|---|
| 20–30 | 1900 kcal | 2200 kcal | 2400 kcal | 2600 kcal |
| 31–40 | 1800 kcal | 2100 kcal | 2300 kcal | 2500 kcal |
| 41–50 | 1700 kcal | 2000 kcal | 2200 kcal | 2400 kcal |
Values approximate for average males. Subtract 200–300 kcal for females.
