Calculate TDEE: Your Total Daily Energy Expenditure
This TDEE Calculator (Total Daily Energy Expenditure), calculate your daily calories burn and also display your BMR, BMI, LBM, FBM, Macros & many other useful statistics!
TDEE your Total Daily Energy Expenditure is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.
Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn during the day. This is true even for those with a sedentary lifestyle. Our TDEE calculator uses the best formulas and displays your score in a way that’s easy to read and meaningful.
Out TDEE Calculator have a rich amount of parameters to calculate:
- 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
- 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
What is Total Daily Energy Expenditure?
Total Daily Energy Expenditure (TDEE) is an approximate measurement of how many calories you are burning every day. Different than Basal Metabolic Rate (BMR), TDEE takes into consideration your daily activity or exercise.
While Basal Metabolic Rate calculates your energy expenditure at rest, Total Daily Energy Expenditure adjusts this number and multiply this value by a modifier that depends on the intensity of your daily activities.
Is it necessary to calculate your Total Daily Energy Expenditure?
Calculating your TDEE is essential to adjust your calorie intake in a real-life scenario. Your BMR shows how many calories you burn to keep your body functions, and nothing more. Thus, even if you’re sedentary, you will need to calculate your TDEE to find out your daily calorie expenditure.
If you’re physically active, you can input important data such as the intensity of your physical activity, and whether you’re trying to keep your weight, gain lean mass, or lose weight. The results will help you adjust your diet to your current goal and obtain the results you’re looking for in your training protocol.
How does it work?
Our Total Daily Energy Expenditure calculator works by obtaining the Basal Metabolic Rate using various formulas you can choose from, such as the Harris-Benedict and the Mifflin-St. Jeor Formula.
Then, it will automatically adjust the result by taking into consideration your number of workouts per week and your levels of activity.
You will only need to find out your current weight, height, body fat percentage, and waist circumference. The rest of the data will be filled according to your current levels of activity and your goals.
You will obtain useful data for your dietary management, such as the calories burnt in rest days vs. workout days, your lean body mass (LBM), and fat body mass (FBM).
In our TDEE calculator, you will also get other measurements you won’t find in other TDEE calculators, such as the Maximum Fat Metabolism (MFM) and the Minimum Recommended Daily Calories (MRDC).
Some of The Formulas Used
Mifflin = (10.m + 6.25h – 5.0a) + s
m is mass in kg, h is height in cm, a is age in years, s is +5 for males and -151 for females
Katch = 370 + (21.6 * LBM)
where LBM is lean body mass
Revised Harris-Benedict Equation
Harris-Benedict = (13.397m + 4.799h – 5.677a) + 88.362 (MEN)
Harris-Benedict = (9.247m + 3.098h – 4.330a) + 447.593 (WOMEN)
m is mass in kg, h is height in cm, a is age in years
Apply your results to achieve your goals
After calculating your Total Daily Energy Expenditure (TDEE), it will be easier to find out the best way to reach your fitness goals.
You can track your Body Mass Index (BMI) as well as your lean body mass (LBM) and fat body mass (FBM) to see how your body composition changes in response to your diet and exercise regime.
You will be able to see an estimate of how many calories you’re burning in every workout day and every rest day, and get a useful recommendation by considering the Maximum Fat Metabolism (MFM) and Minimum Recommended Daily Calories (MRDC) section.
Maximum Fat Metabolism (MFM) is a measure of the calorie deficit you need to reach to obtain the maximum fat loss without sacrificing your lean body mass, and it is useful if your goal is losing weight.
The Minimum Recommended Daily Calories (MRDC) will show you the minimum daily calories you should aim at if you want to gain lean mass or bulk up.
Our TDEE calculator gives you an estimate of how many weeks it will take for you to get to your desired final weight.
Additionally, you can also try this TDEE calculator to get daily detailed Training Day and Rest Day Macronutrients.