What is TDEE?
If you have a weight loss or weight gain goal, you should have heard of TDEE before. TDEE A.K.A “Total Daily Energy Expenditure” refers to the total calories your body burns in a single day.
Meaning that if you eat this number of calories, you will maintain your body weight. TDEE varies from each person as it depends on many factors such as body weight, activity level and gender.
Why you should calculate your TDEE?
Having a fitness-related goal depends completely on your TDEE. In other words, your nutritional intake. Cutting out calories drastically will make your goals harder, eating too many calories will make you fatter.
Calculating the exact number of calories you need to reach your goal will make it easier and more effective.
Total Daily Energy Expenditure(TDEE) Formula:
Basal Metabolic Rate(BMR)
Male:(Fat% >0) = 370 + (21.6 x (1 - (fat in percent/100)) x Weight(kg))
Female:(Fat% >0) = 370 + (21.6 x (1 - (Fat in percent/100)) x Weight(kg))
Male:(Fat% == 0) = 655 + (9.6 x Weight(kg)) + (1.8 x Height(cm)) - (4.7 x age)
Female:(Fat% == 0) = 66 + (13.7 x Weight(kg)) + (5 x Height(cm)) - (6.8 x age)
Total Daily Energy Expenditure(TDEE)=Basal Metabolic Rate(BMR) x Activity Factor.
Conversion factors
1 Pound = 0.4536 Kilogram
1 Inch = 2.54 Centimeters
Min Height 50cm(1 Foot 8 Inches)
Max height 228cm(7 Foot 6 Inches)
Usage Instructions
Are you looking to maintain your current weight? This calculator will help you determine a daily caloric intake for your current weight, reaching any other weight goal & maintaining weight after reaching a goal.
First input your health details including gender & height. Then choose a daily activity level from the available pull-down menu. Enter how much you'd like to gain or lose and a time period that you would like to achieve your goal. If you do not want to change your weight then leave the weight loss setting at 0.
Press CALCULATE, and you’ll see estimated calorie requirements for maintaining your current weight, as well as a number for reaching your goal & then maintaining that new goal.
The above should give a fairly accurate calorie number for reaching your goal, but to get a most accurate Total Daily Energy Expenditure (TDEE), get your body composition tested and enter your stats in the "body fat percentage" field.
Please seek the help of medical & nutritional professionals before drastically altering your exercise or diet.
You calculated your TDEE, Now What?
Practical Examples
After Calculating your TDEE, it shows up various results. The number of calories needed to maintain your weight, the number of calories needed to lose weight in various ranges, and the number of calories needed to gain weight in various ranges. You are confused, right?
First, you need to have a specific goal. Do you want to shed fat? Or do you want to gain muscles? Feeling skinny? Fat?
After having a specific goal, you should follow the resulted number of calories.
For example, if you are a beginner, your goal is to lose fat and you don’t know what is the rate of weight loss you should be following. We are going to break it down for you.
- If you are too fat (over 20% Body Fat) your best option is to lose 1kg of body weight per week.
- If you have a moderate amount of fat and you want to build muscle while getting shredded, follow the 0.5kg body weight loss per week.
- If you are skinny and want to build muscle and gain weight, you should follow 0.5kg weight gain per week.
- If you are intermediate or advanced lifter and want to build muscle, follow the 0.25kg weight gain per week.
The Reason behind these instructions are that if you are too fat, you can lose fat very fast and very effectively without worrying about losing muscle. And if you are not too fat, you have the possibility of losing muscle if you lose weight very fast.
In the weight gaining section, skinny-beginner lifters can build muscle very fast, so they are able to eat more to take advantage of this. BUT, intermediate and advanced lifters would probably build muscle much slower, so they should follow a slower approach of weight gaining.
