TDEE Calculator

How to Calculate Total Daily Energy Expenditure (TDEE)

Calculating your Total Daily Energy Expenditure (TDEE) is essential for understanding your body's energy needs and managing your weight effectively. Here's a comprehensive guide on how to calculate your TDEE:

TDEE Formula

The TDEE calculation involves two main steps:

1. Calculate Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation:

For males: $$BMR = 10W + 6.25H - 5A + 5$$

For females: $$BMR = 10W + 6.25H - 5A - 161$$

Where:

• $W$ is weight in kilograms
• $H$ is height in centimeters
• $A$ is age in years
2. Multiply BMR by an activity factor to get TDEE:

$$TDEE = BMR \times \text{Activity Factor}$$

Calculation Steps

1. Gather your personal data: weight, height, age, sex, and activity level.
2. Calculate your BMR using the appropriate formula based on your sex.
3. Determine your activity factor:
   • Sedentary (little to no exercise): 1.2
   • Lightly active (light exercise 1-3 days/week): 1.375
   • Moderately active (moderate exercise 3-5 days/week): 1.55
   • Very active (hard exercise 6-7 days/week): 1.725
   • Extra active (very hard exercise & physical job or 2x training): 1.9
4. Multiply your BMR by your activity factor to get your TDEE.

Example Calculation

Let's calculate the TDEE for a 30-year-old male who is 180 cm tall, weighs 75 kg, and is moderately active.

Step 1: Calculate BMR

$$\begin{align} BMR &= 10(75) + 6.25(180) - 5(30) + 5 \\ &= 750 + 1125 - 150 + 5 \\ &= 1730 \text{ calories/day} \end{align}$$

Step 2: Calculate TDEE

Activity factor for moderately active: 1.55

$$\begin{align} TDEE &= 1730 \times 1.55 \\ &= 2681.5 \text{ calories/day} \end{align}$$

Therefore, this individual's Total Daily Energy Expenditure is approximately 2682 calories per day.

Visual Representation

This pie chart illustrates the components of the TDEE calculation in our example. The blue slice represents the Basal Metabolic Rate (BMR), which is the energy expended at rest. The red slice shows the additional energy expenditure due to physical activity.