Most Accurate TDEE Calculator To Lose Weight

TDEE Equation:

\[ TDEE = (370 + 21.6 \times \text{lean body mass}) \times \text{activity factor} - 500 \]

TDEE (kcal/day):

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. This calculator provides the most accurate TDEE estimation specifically for weight loss purposes.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

\[ TDEE = (370 + 21.6 \times \text{lean body mass}) \times \text{activity factor} - 500 \]

Where:

\( \text{lean body mass} \) — Your body weight minus fat mass (kg)
\( \text{activity factor} \) — Multiplier based on your daily activity level
\( 500 \) — Calorie deficit for weight loss

Explanation: This equation calculates your maintenance calories and subtracts 500 calories to create a sustainable weight loss deficit of approximately 0.5kg per week.

3. Importance of Accurate TDEE Calculation

Details: Accurate TDEE calculation is crucial for effective weight loss planning. It helps determine the optimal calorie intake to lose fat while preserving lean muscle mass and maintaining energy levels.

4. Using the Calculator

Tips: Enter your lean body mass in kilograms and select your activity level based on your daily routine. For best results, use accurate body composition measurements.

5. Frequently Asked Questions (FAQ)

Q1: How do I measure lean body mass?
A: The most accurate methods are DEXA scans, BodPod, or hydrostatic weighing. Alternatively, use body fat calipers or smart scales with body composition analysis.

Q2: Why subtract 500 calories?
A: A 500-calorie daily deficit creates approximately 3500 calories weekly deficit, which equals about 0.5kg of fat loss per week.

Q3: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your metabolism and body composition change.

Q4: Is this formula suitable for everyone?
A: While generally accurate, individual variations exist. Those with medical conditions or extreme body compositions should consult healthcare professionals.

Q5: Can I use this for weight maintenance?
A: For maintenance, simply remove the -500 calorie deficit from the calculation.