TDEE Calculator

What is a TDEE Calculator?

TDEE is the acronym for total daily energy expenditure. This calculation is for computing the total burned calories per day of an individual. A calorie or kilo-calorie is a unit used to express the amount of heat required to raise the temperature of water by 1C. It also stands for the amount of energy the body would need to function and to conduct other daily activities.

In the point of view of wellness, this is an important concept. For example, if you are trying to manage your weight, it is ideal to know how many calories you need. If you take in too much you would gain weight. And if you want to increase your weight, you need to know how many extra calories you have to take.

Fitness is a priority everyone must be conscious about. Be it about losing weight, gaining muscle, or just keeping your current body health status it is important to be equipped. So how does one get to monitor their level of fitness? How can one evaluate if their diet and exercise plan is working as it should? It can be made possible with a Total Daily Energy Expenditure (TDEE) Calculator.

How to Use the TDEE Calculator

Since we now have an idea of how the basics are computed, it’s time to use the TDEE calculator. Here are the step-by-step instructions on how to go about this task.

Step 1: Choose your preferred units to be used. It can be in imperial which is expressed in pounds (lbs) and inches (in) or metric which is written in kilogram (kg) and centimetres (cm). Remember, choose it in pairs you cannot mix up imperial and metric units.

Step 2: Select your gender as it will be the reference to the formula to be used.

Step 3: Input the values of your age, weight, and height.

Step 4: Choose the appropriate level of activity you conduct.

• Sedentary (Office Job)
• Light Exercise (1-2 days/week)
• Moderate Exercise (3-5 days/week)
• Heavy Exercise (6-7 days/week)
• Athlete (2x per day)

Step 5: If you have your body fat percentage measurement on hand input it too. But if you don’t it is okay to skip it.

Step 6: Click on Calculate button and check the TDEE stats.

There you have it, manage and achieve your health goals with this useful and reliable TDEE calculator.

How is TDEE Calculated?

You might be wondering if the logic of this method is reliable. The TDEE has several ways of calculation but the one deemed with the highest accuracy is the Mifflin-St Jeor equation. Besides this method of computation, there is also the Katch-McArdle and Reverse Harris-Benedict. We will be going through all three to get a better understanding of TDEE.

Mifflin-St Jeor Equation

In this equation, the Mifflin-St Jeor will be used to compute your Basal Metabolic Rate (MBR). What is MBR? It is the measure of energy exhausted while at rest and in an environment where the digestive system has been inactive for more or less 12 hours. In simpler terms, it is a person’s metabolic rate after waking up. During sleeping, it is guaranteed that there is no food intake, so it is also considered a state of fasting.

Now that we got MBR cleared let’s move on to the Mifflin-St Jeor equation:

Mifflin = (10.m+6.25h-5.0a) + s

Note that:

m= mass in kg

h = height in cm

a = age in years

s = a constant depending on gender.

For the males, it is +5 and for females -161

Substituting the values it would look like this:

Men = 10 x (weight in kg) x 6.25 x height (cm) -5 x age (y) + 5

Women = 10 x (weight in kg) x 6.25 x height (cm) -5 x age (y) – 161

Katch-McArdle Equation

This calculation will require additional information like lean body mass (LBM). It is the difference between total body fat weight and total body weight. This computation considers the mass of all bones, organs, blood, muscle, and other things that comprise the human anatomy except body fat. The LBM of men is generally higher compared to women.

The Katch-McArdle Equation is as follows:

Katch = 370 + (21.6 × LBM)

Note that:

LBM = lean body mass

Revised Harris-Benedict Equation

This is another calculation to measure BMR, where a person’s total calorie need can be estimated. It also has two sets of formulas based on gender.

The Harris-Benedict equation is as follows:

Men = (13.397m + 4.799h – 5.677a) + 88.362

Women = (9.247m + 3.098h – 4.330a) + 447.593

Note that:

m= mass in kg

h = height in cm

a = age in years

TDEE Frequently Asked Questions (FAQ)

What is the accuracy rate of a TDEE calculator?

The accuracy of the TDEE calculator will be dependent on how exactly the values inputted are declared If the measurements are precise, then the level of correctness is high. It is within the range of a 10% error margin which is quite dependable.

What is the ideal amount of calories to be burned per day?

This number will be dependent on the purpose of the user. However, as a starting point, one must first know how much they need to support their body. From there depending on the goal to lose, gain, or maintain the calories can be determined. In the case of losing weight, one would need to burn 500 calories per day to shed off 1 pound.

To gain muscle, how much should one consume to achieve this?

Using your TDEE computation the range of caloric intake will fall between 250 to 330 calories per day. Be careful not to add too much since it might lead to fat gain. And if after some time you notice that a plateau is reached, add up to 250 calories daily for the best rest result.

Last Updated on December 30, 2024