TDEE Calculator

Welcome to Convertio’s TDEE Calculator, a comprehensive tool to calculate your Total Daily Energy Expenditure (TDEE). This tool helps you understand how many calories your body burns daily based on your activity level, weight, height, age, and gender. Whether you're looking to lose weight, maintain your weight, or gain muscle, knowing your TDEE is the first step toward achieving your health and fitness goals.

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including:

1. Basal Metabolic Rate (BMR): The calories your body needs to maintain basic functions at rest, like breathing, circulation, and cell production.
2. Activity Level: Calories burned through physical activity, exercise, and daily movements.

TDEE provides an accurate estimate of how many calories you need to consume daily to maintain your current weight. Adjusting your intake based on TDEE can help with weight loss, weight maintenance, or weight gain.

Key Features of the TDEE Calculator

1. Precise BMR Calculation

• Uses the Mifflin-St Jeor Equation for accurate BMR values.

2. Activity Level Adjustment

• Adjusts caloric needs based on your activity level, from sedentary to highly active.

3. Goal-Oriented Recommendations

• Provides calorie targets for weight loss, maintenance, or muscle gain.

4. Customizable Inputs

• Tailored results based on age, gender, height, weight, and activity level.

5. User-Friendly Interface

• Intuitive design for easy and quick calculations.

6. Mobile and Desktop Compatibility

• Works seamlessly across all devices.

How to Use the TDEE Calculator

1. Enter Your Personal Details:

   • Input your age, gender, weight, and height.

2. Choose Your Activity Level:

   • Select your level of physical activity:
     • Sedentary: Minimal or no exercise.
     • Lightly Active: Light exercise 1–3 days per week.
     • Moderately Active: Moderate exercise 3–5 days per week.
     • Very Active: Intense exercise 6–7 days per week.
     • Extra Active: Very intense exercise or physical job.

3. Click “Calculate”:

   • Instantly view your TDEE and daily caloric needs.

4. Select a Goal:

   • Choose weight loss, maintenance, or weight gain to see calorie adjustments.

How TDEE Is Calculated

The TDEE Calculator follows two steps:

1. Basal Metabolic Rate (BMR)

The Mifflin-St Jeor Equation calculates your BMR:

• For Men:
  $BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}+5$
• For Women:
  $BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}-161$

2. TDEE Adjustment Based on Activity

Your TDEE is calculated by multiplying your BMR by your activity factor:

• Sedentary: $BMR\times 1.2$
• Lightly Active: $BMR\times 1.375$
• Moderately Active: $BMR\times 1.55$
• Very Active: $BMR\times 1.725$
• Extra Active: $BMR\times 1.9$

Example TDEE Calculations

Example 1: Moderately Active Female

• Gender: Female
• Age: 28
• Weight: 60 kg
• Height: 165 cm
• Activity Level: Moderately Active

BMR Calculation:

$BMR=10\times 60+6.25\times 165-5\times 28-161=1368.75\text{calories/day}$

TDEE Calculation:

$TDEE=1368.75\times 1.55=2126.56\text{calories/day}$

Example 2: Sedentary Male

• Gender: Male
• Age: 40
• Weight: 80 kg
• Height: 175 cm
• Activity Level: Sedentary

BMR Calculation:

$BMR=10\times 80+6.25\times 175-5\times 40+5=1673.75\text{calories/day}$

TDEE Calculation:

$TDEE=1673.75\times 1.2=2008.5\text{calories/day}$

Applications of the TDEE Calculator

1. Weight Loss Goals

   • Reduce your calorie intake by 10–20% of your TDEE for sustainable weight loss.

2. Weight Maintenance

   • Consume calories equal to your TDEE to maintain your current weight.

3. Muscle Gain Goals

   • Increase your calorie intake by 10–15% of your TDEE for muscle growth.

4. Fitness Tracking

   • Adjust caloric intake based on changes in activity level or body composition.

5. Diet and Meal Planning

   • Design personalized meal plans based on TDEE for specific fitness goals.

Benefits of Using the TDEE Calculator

1. Scientific Accuracy:

   • Uses proven formulas for precise results.

2. Customizable for All Goals:

   • Tailored recommendations for weight loss, maintenance, or muscle gain.

3. User-Friendly and Quick:

   • Get instant results with minimal effort.

4. Adapts to Changes:

   • Recalculate as your weight, activity level, or goals change.

5. Free and Accessible:

   • Use it anytime, anywhere without restrictions.

Why Choose Convertio’s TDEE Calculator?

• Accurate and Reliable: Trusted methods for precise calculations.
• Personalized Results: Adjusted for individual needs and goals.
• Simple and Intuitive: Easy-to-use interface for quick calculations.
• Mobile-Friendly: Access on smartphones, tablets, or desktops.
• Completely Free: No charges or hidden fees.

Start Using the TDEE Calculator Today

Take control of your health and fitness journey with Convertio’s TDEE Calculator. By understanding your daily caloric needs, you can make informed decisions about your diet and exercise plans. Whether you’re aiming for weight loss, maintenance, or muscle gain, this tool is your ultimate companion for achieving your goals.