TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to determine your daily calorie needs based on your activity level and personal characteristics.
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Understanding TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your BMR plus calories burned through physical activity and digestion.
TDEE Components:
- • BMR (60-75%): Calories burned at rest
- • Physical Activity (15-30%): Exercise and movement
- • Thermic Effect of Food (10%): Energy to digest food
Note: TDEE is calculated by multiplying your BMR by an activity multiplier based on your lifestyle.
Understanding TDEE for Effective Weight Management
Your Total Daily Energy Expenditure (TDEE) is the cornerstone of effective weight management. It represents the total number of calories your body needs to maintain its current weight, taking into account all your daily activities and bodily functions.
TDEE is calculated by starting with your Basal Metabolic Rate (BMR) and then applying an activity multiplier that accounts for your daily physical activity level. This gives you a comprehensive picture of your energy needs, making it easier to plan your nutrition and achieve your weight goals.
For weight loss, you'll want to consume fewer calories than your TDEE (typically 15-20% less). For weight gain, you'll need to consume more calories than your TDEE (typically 15-20% more). For weight maintenance, aim to match your calorie intake to your TDEE.
Remember that TDEE is an estimate and may need adjustment based on your individual response to different calorie levels. Monitor your progress and adjust your calorie intake as needed to achieve your goals effectively and safely.