With this TDEE Calculator you will be able to know what energy is leaving your body on average per day, and what you must intake in calories.
The Total Daily Energy Expenditure (TDEE) is the standard indicator of what energy you are expending per day. It is thus also a measure of what energy is required to intake to recuperate (in calories). This is known as the energy intake. Our TDEE calculator will give you an estimation of how much energy you need per day and determine what diet you need to undertake.
What is the most accurate TDEE formula?
The Total Daily Energy Expenditure is designed to allow you to know how much energy you lose on average per day. This is so that you can compensate for this by eating a certain amount of calories to recuperate energy. The TDEE is thus used often to determine your diet if you want to gain or lose weight. If you have a high TDEE with an average Basal Metabolic Rate (or BMR) you will want to eat more than the average to maintain consistent energy levels.
The accepted formula for a BMR is (height in centimetres x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) – 161.
How do you calculate Total Daily Energy Expenditure?
The TDEE is calculated on multiple factors, the first being your Basal Metabolic Rate (BMR). The Basal Metabolic Rate calculates the amount of energy you consume by simply staying sedentary and consuming food, without additional activity. This last concept is calculated based on factors such as height, weight, age, gender.
You then also have to factor in your exercise routine. This implies spending considerable amounts of energy if you are a highly active person. This is also known as your activity level. Most people have what is called a thermic effect of activity.
Lastly, your body fat levels, although not essential to know, can play an important role in determining how much calories you spend.
How does the TDEE Calculator work?
The TDEE Calculator we provide requires you to enter the following fields :
- Gender : indicate your gender
- Age : insert your age in years
- Weight : indicate your weight
- Height : indicate your height
- Activity level : here you may indicate whether your level of activity is
- sedentary (office or sitting job with little exercise)
- light (1 to 2 workouts per week)
- medium (4 to 5 workouts per week)
- high (daily activity or intense workouts 3 – 4 times a week)
- very high (intense workouts every day of the week)
- sportsman or sportswoman level : intense exercise 2 times a day all week
- Body fat levels (optional) : if you know your body fat level as a percentage, indicate it here.
Once this is done, click the “calculate” button and you will obtain your TDEE in
How many calories should I subtract if I want to lose weight?
Based on the result your TDEE gives you, you should be able to diet accordingly. You can use a diet calculator to see how you can structure your calorie intake. If the TDEE indicates that you must eat less than 1500 calories per day then you must be careful : this is the basic minimum you need on average per day for your vital organs to function properly.
How accurate is the TDEE?
Your TDEE is an average over a week then converted to a daily TDEE and thus your energy expenditure and intake can vary extensively from day to day.
There is also some debate over the Basal Metabolic Rate and how to calculate it properly. It often depends on your body type and overall weight. There are two contested formulas that measure the Basal Metabolic Rate. We have chosen the most used one.