Estimated TDEE: per day.
BMI Score: kg/m2 (), Healthy BMI Range: 18.5 - 25 kg/m2
A TDEE (Total Daily Energy Expenditure) Calculator is a useful tool for estimating the number of calories a person burns in a day based on factors like age, gender, weight, height, and activity level. By inputting these details, users can determine their daily calorie needs, essential for effective weight management. Whether maintaining, gaining, or losing weight, understanding TDEE guides individuals in adjusting their caloric intake accordingly. TDEE calculators also offer insights into macronutrient distribution, aiding in the creation of balanced diets aligned with fitness goals. By providing personalized calorie recommendations, TDEE calculators empower users to make informed decisions about nutrition and exercise, facilitating progress towards their desired health outcomes.
Let's calculate the total daily energy expenditure for a female individual who is 45 years old, 165 cm tall, and weighs 60 kilograms.
Step 1: Calculate Basal Metabolic Rate (BMR)
We'll use the below formulas for estimating BMR:
BMR (Male) (kcal/day) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
BMR (Female) (kcal/day) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
Substituting the given values:
BMR (kcal/day)= 10 × 60kg + 6.25 × 165cm − 5 × 45 years − 161
BMR (kcal/day) = 600 + 1031 − 225 − 161
BMR (kcal/day) = 1245
Step 2: Determine Physical Activity Level (PAL)
Let's assume our female exercises moderately 2-3 times a week, which corresponds to a PAL of 1.55.
Step 3: Calculate Total Daily Energy Expenditure (TDEE)
TDEE (kcal/day) = BMR × PAL
Substituting the values:
TDEE (kcal/day) = 1245 × 1.55
TDEE (kcal/day)=1930
Step 4: Visualize Components of TDEE
BMR: 1245 kcal/day, accounting for 65% of total energy expenditure.
Thermic Effect of Food (TEF): Assuming it's 10% of TDEE, in our example it's 193 kcal/day.
Exercise and Non-exercise Physical Activity (PA): This includes energy burned during various daily activities such as workouts, walking, and cleaning. In our example, it's calculated as:
Exercise and non-exercise PA = TDEE − BMR − TEF
Substituting the values:
Exercise and non-exercise PA = 1930 kcal/day − 1245 kcal/day − 193 kcal/day
Exercise and non-exercise PA = 492 kcal/day
Step 1: Calculate Basal Metabolic Rate (BMR) using Katch-McArdle Formula:
The Katch-McArdle formula uses lean body mass (LBM) to calculate BMR:
BMR (kcal/day) = 370 + (21.6 × LBM (kg))
Since we're not provided with lean body mass directly, we'll use the body fat percentage to estimate it:
Lean Body Mass (LBM) = Weight (kg) × (1 − (Body Fat Percentage / 100))
Substituting the given values:
LBM = 60 kg × (1 − (20 / 100))
LBM = 60 kg × 0.8 = 48 kg
LBM=60 kg×0.8
Now, we can calculate BMR:
BMR (kcal/day) = 370 + (21.6 × 48 kg)
BMR (kcal/day) = 370 + 1036.8
BMR (kcal/day) = 1406.8
Step 2: Determine Physical Activity Level (PAL):
Let's assume our female exercises moderately 2-3 times a week, which corresponds to a PAL of 1.55.
Step 3: Calculate Total Daily Energy Expenditure (TDEE):
TDEE (kcal/day) = BMR × PAL
Substituting the values:
TDEE (kcal/day) = 1406.8 × 1.55
TDEE (kcal/day) = 2180.84
Step 4: Visualize Components of TDEE:
BMR: 1406.8 kcal/day, accounting for approximately 64.5% of total energy expenditure.
Thermic Effect of Food (TEF): Assuming it's 10% of TDEE, in our example it's approximately 218 kcal/day.
Exercise and Non-exercise Physical Activity (PA): This includes energy burned during various daily activities such as workouts, walking, and cleaning. It can be calculated using the same formula as before:
Exercise and non-exercise PA = TDEE − BMR − TEF
Substituting the values:
Exercise and non-exercise PA = 2180.84 kcal/day − 1406.8 kcal/day − 218 kcal/day
Exercise and non-exercise PA ≈ 555 kcal/day
This represents the energy expenditure from both structured exercise and daily activities.
What is a TDEE Calculator?
A TDEE (Total Daily Energy Expenditure) Calculator is a tool that helps estimate the number of calories an individual burns in a day based on factors like age, gender, weight, height, and activity level.
How does a TDEE Calculator work?
Users input their personal information and activity level into the calculator. It then uses this data along with established formulas to calculate the estimated total calories burned by the individual on a daily basis.
Why is knowing TDEE important?
Understanding your TDEE is crucial for managing weight effectively. It provides a guideline for determining the appropriate calorie intake for maintaining, gaining, or losing weight.
How can I use a TDEE Calculator to reach my fitness goals?
By knowing your TDEE, you can adjust your caloric intake to align with your fitness objectives. Whether your goal is weight maintenance, muscle gain, or fat loss, TDEE calculators provide valuable insights for structuring your diet.
Are TDEE Calculators accurate?
While TDEE calculators provide estimates based on established formulas, individual results may vary. Factors such as metabolic rate and activity level can influence calorie expenditure. It's advisable to use TDEE calculations as a starting point and adjust based on personal progress and feedback.
Can TDEE Calculators help with meal planning?
Yes, TDEE calculators often provide recommendations for macronutrient distribution, aiding in meal planning. By understanding your daily calorie needs and recommended macronutrient ratios, you can create balanced meals that support your fitness goals.