TDEE is the total number of calories that your body expends in 24 hours, including all activities.
If you want to know how many calories your body burns daily, you must measure your TDEE. Research says that the TDEE figure calculates the amount of energy consumed in 24 hours in all activities, including sleeping, physical activity, and the thermodynamic effect of food.
Understanding your TDEE is critical to reaching certain fitness goals—whether it is losing fat, building muscle, or maintaining your current weight. There are different ways to measure your TDEE. You can use a TDEE calculator or calculate the amount manually using a TDEE formula. We’ll explore both sides of the picture in this excerpt, so keep reading!
TDEE and BMR are closely related and often create confusion, but they differ significantly. TDEE, as mentioned above, accounts for the total calories burned in all types of activities, from the energy consumed in basic metabolic functions, daily activities, and while resting.
In comparison, BMR or Basal Metabolic Rate accounts for the energy consumed in basic life functions like breathing, blood and oxygen circulation, cell production, and protein synthesis. There is a common misconception that BMR is the measure of the energy consumed in basic functions while at rest. However, it is not so. RMR, or Resting Metabolic Rate, comprises the number of calories burned during rest.
The calorie intake depends on your fitness goals. If you want to lose weight, it is recommended that you eat 10 or 20% fewer calories than your TDEE. For instance, if your TDEE is 2000, you must ensure a daily intake of 1600 or 1800 calories. You can use a TDEE calculator to lose weight by measuring the burned calories and finding the 10% of it.
Similarly, if you want to build muscle mass, increase your calorie and protein intake. Most people need 20 calories per kg to increase muscle mass. An individual weighing 280 pounds will need about 180 * 20 = 3600 calories every day to build muscle mass. When you are building muscle, your body also puts on some fat, and to regulate this, you can follow a medium-intensity workout plan.
Now you know what is TDEE and why you must track your daily calories (to reach your fitness goals, of course). However, calculating your daily calories can be challenging without the right tools. This calorie calculator allows you to calculate your calorie intake quickly and effectively.
1. Navigate to the calculator page and fill in the required details of your weight, height, age, and gender. You can also select the desired measuring units for height and weight.
2. Once all the details are done, move to the activity level and select your activity level. It can be sedentary, lightly active, moderately active, active, or very active. Finally, click on calculate.
The above picture shows how many calories you must consume to lose weight gradually (blue), for rapid weight loss (purple), and to maintain weight (red).
If you are wondering how to calculate TDEE, there are no clinical methods. You can use the tools available online to calculate your TDEE or work out the maths manually. Here is a step-by-step guide on how to use a TDEE calculator to measure your calorie consumption in 24 hours.
1. Navigate to the calculator page.
2. On the left panel, input your details, such as life stage, gender, age, height, and weight. You can also select different units for height and weight from the drop-down menus.
3. Lastly, specify your activity level: no exercise or sedentary, lightly active, moderately active, active, or highly active, and click on calculate.
4. The right panel will show the results in the following image.
TDEE Formula:
To calculate the TDEE, first, you need to find your BMR. To calculate it manually, use the following TDEE formula: TDEE = BMR x Activity Level
You can calculate the BMR (Basal Metabolic Rate) using the formulas below.
For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
The Activity Levels values are given below:
Sedentary: BMR x 1.2
Sedentary: BMR x 1.2
Very active: BMR x 1.725
Example:
The TDEE for a 30-year-old, 70 kg, 170 cm man with light activity will be calculated as follows:
BMR = 10×70 + 6.25×170 - 5×30 + 5 = 1,661.
TDEEM = 1,661 x 1.375 = 2,286 calories.
Factors That Influence Your TDEE
Every person has a different TDEE, but you can use different calculators to make an estimation. The factors which your TDEE include:
Age: TDEE decreases with age as metablolism slows.
Physical Activity: The more active you are, the higher your TDEE. Activity levels range from sedentary (no exercise) to extra active and influence calorie expenditure.
Gender: Men generally have higher TDEE due to more muscle mass.
Weight and Height: Bulky individuals require more energy to maintain body functions.
Conclusion
Calculating your TDEE is essential for managing your weight effectively, whether you want to lose, gain, or maintain it. Knowing your daily calorie needs allows you to adjust your diet and exercise routines to meet your specific goals.
Regularly monitoring your TDEE with a TDEE calculator and adjusting calorie intake as needed ensures you stay on track for optimal results, making it a powerful tool for long-term fitness and health.
FAQs
1. What is My TDEE?
Your TDEE is the total calories your body burns daily, including basic functions (BMR) and physical activity.
2. How Often Should I Calculate My TDEE?
You should measure your TDEE whenever there are noticeable changes (like 5 to 10%) in your body weight. For minor fluctuations, using a TDEE calorie calculator isn’t necessary.
3. Can TDEE Change Over Time?
Yes, increasing physical activity and building more muscle mass through intensive workouts can change one's TDEE over time.
4. How Accurate is the TDEE Calculator?
A TDEE calculator doesn’t precisely measure the calories you burn every day, but rather, it provides a close-to-precise estimation that helps you achieve your fitness goals.
5. Can You Increase TDEE with Exercise?
Yes, increasing your physical activity can increase your total daily calorie expenditure. If you want to lose weight, consume a calorie-deficient diet.
We are a passionate team of two authors with a shared commitment to women’s health and fitness. Our goal is to provide reliable, practical, and inspiring content to help you achieve your fitness goals.
© 2025 – The Lady Fitness – All Rights Reserved – Developed by Digitizhub
