Discover Your Total Daily Energy Expenditure (TDEE)
KEEP YOUR TDEE IN CHECK
With our TDEE calculator, you can swiftly ascertain your daily calorie expenditure and the appropriate caloric intake for your fitness objectives.
Why Use a TDEE Calculator? Knowing your total daily energy expenditure (TDEE) is crucial regardless of your fitness goals. Our TDEE Calculator offers a convenient way to estimate your daily calorie burn. This information allows you to better understand the number of calories you should consume to achieve weight loss, weight maintenance, or weight gain.
How Does Our TDEE Calculator Estimate Your Calorie Needs? Our TDEE calculator utilizes the Mifflin-St.Jeor basal metabolic rate (BMR) equation, is widely recognized as the most accurate formula. It then incorporates an activity factor to estimate the calories expended through various lifestyle choices. Finally, your fitness goals are taken into account to calculate your specific calorie requirements.
Understanding Calories Calories represent the thermal energy present in food, stored within the chemical bonds of macronutrients such as protein, carbohydrates, and fat. When these nutrients are metabolized (broken down) by the body, the chemical bonds are broken, releasing the energy contained within them. This energy is referred to as calories.
A calorie is the amount of energy (joules) required to increase the temperature of one gram of water by one degree Celsius at atmospheric pressure. Thus, the relationship between calories and joules is proportional. One kilocalorie (kcal) is equivalent to 4.184 joules.
While food calories are technically quantified as “kilocalories” (kcal), food labels in the United States commonly use “calories” as a simplified term. For instance, a soda can labeled with 120 calories (per U.S. food-label standards) actually contains 120 kcal or 120,000 cals.
In general usage, “calorie” and “kilocalorie” are often used interchangeably outside scientific contexts.
Differentiating Between BMR and TDEE Calculators A basal metabolic rate (BMR) calculator determines the number of calories your body burns at rest. For example, if a BMR calculator indicates a burn rate of 2,000 calories per day, that signifies the amount expended without physical activity, non-exercise activity thermogenesis (NEAT), and thermic effects of feeding (TEF).
BMR forms a significant component of TDEE calculations, accounting for a major proportion of your calorie expenditure.
Increasing Your TDEE Boosting your TDEE can involve simple strategies such as increasing exercise frequency, being more active in daily life (e.g., taking walks around the neighborhood), and consuming more protein.
On the other hand, raising your BMR requires more time and is typically achieved through muscle mass development. Weight loss and excessive cardio often lead to a decrease in BMR. Therefore, incorporating resistance training into your routine is advisable for anyone seeking fitness and leanness.