Home
Back
TDEE Formula for Runners:
| From: | To: |
TDEE (Total Daily Energy Expenditure) for runners estimates the total calories burned in a day, accounting for basal metabolic rate and running activity. The formula uses a moderate activity multiplier suitable for regular runners.
The calculator uses the TDEE formula for runners:
Where:
Explanation: The equation multiplies your basal metabolic rate by an activity factor that accounts for the energy expenditure from regular running activities.
Details: Accurate TDEE estimation is crucial for runners to maintain proper energy balance, support training goals, optimize performance, and ensure adequate recovery nutrition.
Tips: Enter your BMR in kcal/day. The value must be valid (BMR > 0). The calculator will estimate your total daily energy expenditure based on moderate running activity levels.
Q1: What is BMR and how is it different from TDEE?
A: BMR (Basal Metabolic Rate) is the calories your body needs at complete rest, while TDEE includes all daily activities including running and exercise.
Q2: Why use 1.55 as the activity multiplier?
A: 1.55 represents a moderate activity level, which is appropriate for runners who engage in regular running sessions 3-5 times per week.
Q3: How accurate is this calculation?
A: This provides a good estimate for most regular runners, but individual variations in metabolism, running intensity, and daily activities may affect actual energy needs.
Q4: Should I adjust my calorie intake based on TDEE?
A: Yes, knowing your TDEE helps you plan appropriate calorie intake for weight maintenance, loss, or gain based on your running goals.
Q5: When should I recalculate my TDEE?
A: Recalculate when your running routine changes significantly, your weight changes by more than 5-10 pounds, or every 3-6 months to account for metabolic adaptations.