TDEE Calculator
This calculator can be used to estimate your Total Daily Energy Expenditure (TDEE).
- Light activity: 15-30 minutes of cardio‑raising effort.
- Strenuous activity: 45-120 minutes of cardio‑raising effort.
- High‑intensity activity: over 2 hours of cardio‑raising effort.
What is TDEE?
Total Daily Energy Expenditure, abbreviated TDEE, represents the amount of energy a person burns in a day. Measuring it precisely is difficult and it can fluctuate each day. Typically it is approximated from a person’s basal metabolic rate, level of physical activity, and the energy used to digest food.
Basal metabolic rate:
Basal Metabolic Rate (BMR) denotes the rate at which the body consumes energy while at rest in a comfortable setting, with the digestive system inactive. Essentially, it is the minimal energy required to keep vital organs functioning.
Activity level:
The activity level reflects how much movement a person engages in, encompassing planned exercise as well as routine tasks performed at work or during daily life. This is often called the thermic effect of activity or non‑exercise activity thermogenesis, which accounts for energy spent on anything other than sleeping, eating, or structured sport.
Thermic effect of food:
The thermic effect of food, also known as specific dynamic action, is the energy the body uses to digest and assimilate nutrients. It is sometimes approximated as about 10 % of the calories consumed, though the exact figure varies with the type of food. For instance, protein demands more energy to process than fat.
How is TDEE calculated?
To compute TDEE, one starts by estimating BMR using established formulas that incorporate personal data such as age, sex, height, and weight. These equations provide a baseline that is then adjusted for activity and dietary thermic effects.
Common BMR prediction methods include the Mifflin‑St Jeor, Harris‑Benedict, and Katch‑McArdle formulas. While they yield similar results, the Katch‑McArdle approach, which factors in lean body mass versus fat mass, tends to be more precise for individuals with a higher proportion of lean tissue.
Once BMR is calculated, it is typically multiplied by an activity level factor, which is based on factors such as exercise and whether a person has a sedentary or very active job.
Other factors that can be considered in the calculation include the thermic effect of food, though this is not always factored into the calculation, and has a relatively smaller impact than BMR and activity level.