Calculate Total Daily Energy Expenditure (TDEE)
Our TDEE Calculator (Total Daily Energy Expenditure) calculates your daily calorie burn and displays your BMR, BMI, LBM, FBM, macros, and many other useful statistics!
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first determining your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
Because your BMR reflects how many calories your body burns at rest, it’s important to adjust this number to account for the calories you burn during daily activities. This is true even for those with a sedentary lifestyle. Our TDEE Calculator uses the most accurate formulas and presents your results in an easy-to-read, meaningful way. We are also the #1 TDEE Calculator discussed on Reddit.
Comprehensive Metrics Provided by Our TDEE Calculator:
- BMR – Basal Metabolic Rate
- TDEE – Total Daily Energy Expenditure
- BMI – Body Mass Index
- LBM – Lean Body Mass
- FBM – Fat Body Mass
- WTH – Waist-to-Height Ratio
- MFM – Maximum Fat Metabolism
- MRDC – Minimum Recommended Daily Calories
- Workout Calories
- Rest Calories
- Weeks to Goal – Number of weeks to reach goal weight
- Obesity Class
Note: For a deeper understanding of your Total Daily Energy Expenditure (TDEE) and macronutrient needs, consider the TDEE calculator at FitnessVolt.com. This tool, developed by fitness experts, provides a detailed breakdown of daily calorie requirements into proteins, carbs, and fats, essential for optimizing your diet and exercise routines. Its scientific approach ensures accuracy and reliability, making it a valuable resource for informed health and fitness planning.
What Is Total Daily Energy Expenditure?
Total Daily Energy Expenditure (TDEE) estimates the total number of calories you burn each day, accounting for your daily activities and exercise. Unlike Basal Metabolic Rate (BMR), which calculates energy expenditure at rest, TDEE multiplies your BMR by an activity factor based on the intensity of your daily activities.
Why Calculate Your Total Daily Energy Expenditure?
Calculating your TDEE is crucial for tailoring your calorie intake to real-life scenarios. Your BMR shows how many calories you burn to maintain basic bodily functions. Even if you’re sedentary, knowing your TDEE helps you understand your total calorie expenditure.
If you’re physically active, you can input data such as the intensity of your activity and your goals—whether maintaining weight, gaining lean mass, or losing weight. The results will help you adjust your diet to achieve the outcomes you’re aiming for in your training program.
How Does the TDEE Calculator Work?
Our TDEE Calculator determines your Basal Metabolic Rate (BMR) using formulas like the Harris-Benedict and the Mifflin-St. Jeor equations. It then multiplies your BMR by an activity factor based on your workout frequency and activity levels.
Simply input your current weight, height, body fat percentage, and waist circumference. The calculator adjusts the results according to your activity levels and fitness goals.
You’ll receive valuable data for your dietary planning, such as calories burned on rest days versus workout days, your lean body mass (LBM), and fat body mass (FBM).
Our TDEE Calculator also provides unique measurements not commonly found in other calculators, such as Maximum Fat Metabolism (MFM) and Minimum Recommended Daily Calories (MRDC).
Key Formulas Used in Our TDEE Calculator
Mifflin-St. Jeor Equation
BMR = (10 × m) + (6.25 × h) – (5 × a) + s
m is mass in kg, h is height in cm, a is age in years, s is +5 for males and -161 for females
Katch-McArdle Equation
BMR = 370 + (21.6 × LBM)
where LBM is lean body mass in kg
Revised Harris-Benedict Equation
For Men: BMR = (13.397 × m) + (4.799 × h) – (5.677 × a) + 88.362
For Women: BMR = (9.247 × m) + (3.098 × h) – (4.330 × a) + 447.593
m is mass in kg, h is height in cm, a is age in years
Utilize Your Results to Achieve Fitness Goals
After calculating your Total Daily Energy Expenditure (TDEE), you can more effectively strategize to reach your fitness objectives.
Track your Body Mass Index (BMI), lean body mass (LBM), and fat body mass (FBM) to observe how your body composition evolves with your diet and exercise regimen.
You’ll gain insights into how many calories you’re burning on workout days versus rest days, and receive recommendations based on Maximum Fat Metabolism (MFM) and Minimum Recommended Daily Calories (MRDC).
Maximum Fat Metabolism (MFM) indicates the calorie deficit needed to maximize fat loss without compromising lean muscle mass, ideal for weight loss goals.
The Minimum Recommended Daily Calories (MRDC) suggests the minimum daily caloric intake to aim for when seeking to gain lean mass or bulk up.
Our TDEE Calculator also estimates the number of weeks required to reach your desired final weight.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure, which is the estimated amount of energy in calories you burn per day when exercise is taken into account.
How do you calculate TDEE?
TDEE is calculated by first finding your Basal Metabolic Rate (BMR) and then multiplying that value by an activity multiplier.
Our TDEE Calculator first computes your BMR using formulas such as the Harris-Benedict and the Mifflin-St. Jeor equations, and then multiplies the value by your activity level, which can range from Sedentary (office job) to Athlete (intense exercise twice per day).
What is the Harris-Benedict Equation?
The Harris-Benedict Equation is used to estimate your BMR:
For Men: BMR = (13.397 × m) + (4.799 × h) – (5.677 × a) + 88.362
For Women: BMR = (9.247 × m) + (3.098 × h) – (4.330 × a) + 447.593
m is mass in kg, h is height in cm, and a is age in years
What is the Katch-McArdle Equation?
The Katch-McArdle Equation calculates BMR based on lean body mass:
BMR = 370 + (21.6 × LBM)
where LBM is lean body mass in kg
Check out all the frequently asked questions.
References
- Tappy, L. (1996). Thermic effect of food and sympathetic nervous system activity in humans. Reproduction, Nutrition, Development, 36(4), 391–397. http://www.ncbi.nlm.nih.gov/pubmed/8878356/
- Rising, R., Harper, I. T., Fontvielle, A. M., Ferraro, R. T., Spraul, M., & Ravussin, E. (1994). Determinants of total daily energy expenditure: variability in physical activity. The American Journal of Clinical Nutrition, 59(4), 800-804. http://ajcn.nutrition.org/content/59/4/800.short
- Schulz, L. O., & Schoeller, D. A. (1994). A compilation of total daily energy expenditures and body weights in healthy adults. The American Journal of Clinical Nutrition, 60(5), 676-681. http://ajcn.nutrition.org/content/60/5/676.short