Health Calculator

Total Daily Energy Expenditure (TDEE) Calculator

TDEE Calculator

TDEE (Total Daily Energy Expenditure)calculator is a tool that helps you estimate how many calories you burn each day based on your gender, age, weight, height, and activity level. Knowing your TDEE can help you create a personalised plan for achieving your weight loss or weight gain goals.

How is TDEE calculated?

Here's a simple formula for calculating TDEE:

TDEE = BMR x Activity Factor

BMR (Basal Metabolic Rate) is the total amount of energy your body needs to perform its basic functions- breathing and circulating blood etc. You can calculate your BMR using a BMR calculator, which takes into account your gender, age, weight, and height.

Activity Factor is a number that represents how much physical activity you do each day. It ranges from 1.2 (sedentary) to 1.9 (very active). Here are the different activity levels and their corresponding activity factors:

  • Sedentary refers to having little or no exercise and a desk job, with an activity factor of 1.2.
  • Lightly active means engaging in light exercise or sports one to three times a week, with an activity factor of 1.375.
  • Moderately active indicates moderate exercise or sports three to five times a week, with an activity factor of 1.55.
  • Very active describes hard exercise or sports six to seven times a week, with an activity factor of 1.725.
  • Finally, super active denotes very hard exercise or sports, a physical job, or training twice a day, with an activity factor of 1.9.

To calculate your TDEE, multiply your BMR by your Activity Factor. For example, if your BMR is 1500 calories and you are moderately active, your TDEE would be:

TDEE = 1500 x 1.55 = 2325 calories

This means that you burn about 2325 calories per day, including the calories you burn during exercise and other physical activities.

If your goal is to lose weight, it is necessary to establish a calorie deficit by consuming fewer calories than your Total Daily Energy Expenditure (TDEE).

Conversely, if you aim to gain weight, consuming more calories than your TDEE is required.

Disclaimer: The Total Daily Energy Expenditure (TDEE) calculator provided here is intended only for informational purposes. The calculated values are based on approximate figures and should not be solely relied upon as an alternative to professional medical opinion. The TDEE calculator should not be used as the sole basis for making any dietary or lifestyle changes, and users are advised to consult a specialist before making any changes to their diet or exercise regimen.