The **Total Daily Energy Expenditure (TDEE) Accurate Calculator** estimates the number of calories you burn daily, taking into account your Basal Metabolic Rate (BMR) and physical activity level. This is the starting point for setting calorie goals for weight maintenance, loss, or gain.
TDEE Accurate Calculator
TDEE Accurate Calculator Formula
The calculation relies on two main parts: estimating your Basal Metabolic Rate (BMR) and multiplying it by an Activity Factor (AF). We use the scientifically proven Mifflin-St Jeor equation for BMR, as it is considered the most accurate for modern use.
For Men: $BMR = (10 \times W) + (6.25 \times H) – (5 \times A) + 5$
For Women: $BMR = (10 \times W) + (6.25 \times H) – (5 \times A) – 161$
TDEE (Total Daily Energy Expenditure):
$TDEE = BMR \times \text{Activity Factor (AF)}$
Formula Source: Mifflin-St Jeor Equation Analysis (NCBI) | Activity Factor Reference (USDA)
Variables
The TDEE Calculator requires several key inputs for accurate estimation:
- Gender: Used to select the correct BMR formula.
- Age (A): Input in years. Age is a significant factor in BMR.
- Weight (W): Input in kilograms (kg) or pounds (lbs). Used directly in the BMR calculation.
- Height (H): Input in centimeters (cm) or feet/inches. Used directly in the BMR calculation.
- Activity Level (AF): A multiplier (ranging from 1.2 to 1.9) representing your weekly exercise frequency.
Related Calculators
Explore these related tools to help manage your health and fitness goals:
- BMR Estimation Tool
- Macronutrient Ratio Planner
- Target Heart Rate Zone Calculator
- Ideal Body Weight Formula Tool
What is TDEE Accurate Calculator?
TDEE stands for Total Daily Energy Expenditure, which is the total number of calories your body burns in a 24-hour period. Unlike Basal Metabolic Rate (BMR), which only accounts for the energy needed to keep your body functioning at rest (breathing, circulation, etc.), TDEE includes all forms of energy expenditure throughout the day.
The TDEE is a critical number for anyone focused on body composition changes. If you want to lose weight, you need to consume fewer calories than your TDEE (creating a calorie deficit). If you want to gain muscle or weight, you must consume more (creating a calorie surplus). The TDEE Accurate Calculator provides a highly reliable baseline to formulate these dietary plans.
How to Calculate TDEE (Example)
Let’s calculate the TDEE for a 35-year-old male who weighs 80 kg, is 180 cm tall, and is Moderately Active (AF = 1.55).
- Determine BMR Formula: Since the individual is male, use the formula: $BMR = (10 \times W) + (6.25 \times H) – (5 \times A) + 5$.
- Calculate BMR: Substitute the values: $BMR = (10 \times 80) + (6.25 \times 180) – (5 \times 35) + 5$. This equals: $800 + 1125 – 175 + 5 = 1755 \text{ Kcal}$.
- Apply Activity Factor (AF): The individual is Moderately Active, so $AF = 1.55$.
- Calculate TDEE: Multiply BMR by the AF: $TDEE = 1755 \times 1.55$.
- Final Result: The estimated TDEE is approximately $2720 \text{ Kcal/Day}$.
Frequently Asked Questions (FAQ)
Is TDEE the same as BMR?
No. BMR is the minimum energy required to keep you alive and functioning at rest. TDEE is BMR plus the energy burned through daily movement, exercise, and the thermic effect of food (digestion).
Which BMR formula is used?
We use the Mifflin-St Jeor equation. It is considered the most accurate prediction formula available in modern clinical practice, especially for calculating TDEE.
What is the best Activity Factor to choose?
Be honest. Most people overestimate their activity. If you work a desk job and walk 3 times a week, “Lightly Active” (1.375) is usually more appropriate than “Moderately Active” (1.55).
How can I use my TDEE to lose weight?
To lose weight, you need to create a calorie deficit. Subtract 500 calories from your calculated TDEE. This should result in approximately 1 pound of weight loss per week.