Most Accurate TDEE Calculator

TDEE Formula:

\[ TDEE = (10 \times weight + 6.25 \times height - 5 \times age - 161) \times activity\ factor \]

Weight:

Height:

Age:

years

Activity Factor:

Total Daily Energy Expenditure (TDEE):

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1. What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. It's the most accurate way to determine your daily calorie needs for weight maintenance, loss, or gain.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor formula with activity multiplier:

\[ TDEE = (10 \times weight + 6.25 \times height - 5 \times age - 161) \times activity\ factor \]

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( activity\ factor \) — Multiplier based on activity level (1.2-1.9)

Explanation: This formula calculates your basal metabolic rate (BMR) and then multiplies it by an activity factor to estimate your total daily energy expenditure.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for effective weight management. It helps determine appropriate calorie intake for weight loss (deficit), weight gain (surplus), or weight maintenance.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level based on your weekly exercise routine. All values must be valid positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor formula?
A: The Mifflin-St Jeor formula is considered the most accurate for calculating BMR in healthy individuals, providing a better estimate than older formulas.

Q2: How accurate is this TDEE calculation?
A: While this provides a good estimate, individual variations in metabolism, body composition, and activity patterns can affect actual energy expenditure.

Q3: Should I adjust my TDEE over time?
A: Yes, as you lose/gain weight or change your activity level, your TDEE will change and should be recalculated periodically.

Q4: How do I use TDEE for weight loss?
A: For weight loss, consume 300-500 calories less than your TDEE. For weight gain, consume 300-500 calories more than your TDEE.

Q5: What if my activity level varies day to day?
A: Choose the activity factor that best represents your average weekly activity. You may need to adjust based on your specific daily activities.