TOTAL DAILY ENERGY EXPENDITURE CALCULATOR

🔥 What is Total Daily Energy Expenditure (TDEE)?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities—from sleeping and breathing to walking, working, and exercising. It gives you a personalized estimate of how many calories you need to maintain your current weight.

If you want to:

• Lose weight → Eat less than your TDEE (caloric deficit)
• Gain weight → Eat more than your TDEE (caloric surplus)
• Maintain weight → Eat around your TDEE

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🧠 Why TDEE is Important

Understanding your TDEE helps you:

• Set realistic calorie goals
• Tailor your macro intake
• Avoid under- or overeating
• Make your fitness and diet plans more effective

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⚙️ How TDEE is Calculated

TDEE is calculated using two main parts:

1. BMR (Basal Metabolic Rate):
   • The number of calories your body needs at rest to perform essential functions (breathing, heartbeat, cell repair, etc.)
   • It makes up about 60–70% of your TDEE
2. Activity Factor:
   • A multiplier based on your physical activity level
   • This includes workouts, walking, job duties, and other physical movement

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🔍 Step-by-Step Breakdown:

✅ Step 1: Calculate BMR

There are a few formulas, but the most accurate for most people is the Mifflin-St Jeor Equation:

• For Men:
  BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
• For Women:
  BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

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✅ Step 2: Choose an Activity Level

Activity Level	Description	Multiplier
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
Super Active	Physical job or 2× training daily	1.9

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✅ Step 3: Multiply BMR by Activity Factor

iniCopyEditTDEE = BMR × Activity Level

📌 Example:

• Gender: Female
• Age: 30
• Weight: 60 kg
• Height: 165 cm
• Activity: Moderate (1.55)

BMR = 10×60 + 6.25×165 – 5×30 – 161 = 1320.25
TDEE = 1320.25 × 1.55 = ~2046 kcal/day

This means she needs around 2,046 calories per day to maintain her current weight.

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📊 What Can You Do With Your TDEE?

Goal	Adjust Calories
Weight loss	TDEE – 500 kcal/day (approx. 0.5 kg/week)
Weight gain	TDEE + 250–500 kcal/day
Maintenance	Eat at your TDEE

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✅ Final Tips

• Use a calculator to simplify your math (I can build you one!)
• Reassess your TDEE as your weight or activity level changes
• Don’t go too low on calories — extreme deficits harm metabolism

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🧠 Summary

TDEE is your personal calorie budget.
When you know it, you gain control over your weight, performance, and energy. Rather than guessing or following strict diets, calculate your TDEE and eat according to your goal.

“Don’t just count calories — understand them.”