| Goal | Calories | Protein (g) | Carbs (g) | Fat (g) |
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The TDEE Calculator helps you find out how many calories you burn every day based on your activity level. TDEE stands for Total Daily Energy Expenditure. It’s an important number if you want to lose weight, gain muscle, or just maintain your current body weight.
What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body uses in a day. It includes the calories you burn during basic functions (like breathing and digestion) plus the calories burned through activities like walking, working, or exercising.
How is TDEE Calculated?
To get your TDEE, you first calculate your BMR (Basal Metabolic Rate) using formulas like Mifflin-St Jeor:
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
Then, you multiply your BMR by your activity level:
- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise): BMR × 1.375
- Moderately active (moderate exercise): BMR × 1.55
- Very active (hard exercise): BMR × 1.725
- Extra active (very hard exercise): BMR × 1.9
Why is TDEE Important?
Knowing your TDEE helps you plan your diet. If you eat fewer calories than your TDEE, you’ll lose weight. If you eat more, you’ll gain weight. If your goal is to stay the same, your calorie intake should match your TDEE. It’s the base for any fitness or nutrition plan and helps you save money by buying the right amount of food — no wasted $.
How to Use the TDEE Calculator
Enter your age, gender, weight, height, and activity level. The tool will give you an accurate estimate of how many calories your body needs daily. You can then adjust your food and exercise to match your fitness goals.
Conclusion
The TDEE Calculator is a powerful and easy tool to help you take control of your health. Whether you’re trying to lose fat, build muscle, or maintain your weight, knowing your TDEE makes it easier to reach your goal. Use it today and take the first step toward a healthier lifestyle.