Free TDEE Calculator: know calories you burn in a day

Do you know how many calories you burn in a day? Utilize our free TDEE calculator in the US to determine your Total Daily Energy Expenditure, including BMR.
TDEE Calculator

TDEE Calculator



















Free TDEE Calculator: know calories you burn in a day

A TDEE calculator is a tool that can be used to estimate your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories you burn in a day, including your basal metabolic rate (BMR), activity level, and the thermic effect of food.

What is BMR?

BMR is the number of calories your body burns at rest, even when you are not moving. It is the minimum amount of energy your body needs to function properly. Your BMR is determined by a number of factors, including your age, sex, height, weight, and body composition.

What is activity level?

Your activity level is a measure of how active you are throughout the day. It includes both planned exercise and non-exercise activity thermogenesis (NEAT), which is the energy you burn through everyday activities like walking, fidgeting, and standing.

What is the thermic effect of food?

The thermic effect of food is the energy your body uses to digest and absorb food. It is estimated to be about 10% of your total daily calorie intake.

How to calculate TDEE

To calculate your TDEE, you first need to calculate your BMR. There are a number of different formulas that you can use, but the most common ones are the Mifflin St-Jeor Equation and the Harris-Benedict equation.

Once you have calculated your BMR, you can then multiply it by your activity level factor to estimate your TDEE. The following table shows the different activity level factors.

Example

Let’s say you are a 30-year-old female who weighs 160 pounds and is 5’5″ tall. Your BMR would be calculated as follows:

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

BMR = 10 x 72.57 + 6.25 x 165 – 5 x 30 + 5

BMR = 1552 calories per day

 

If your activity level is moderately active, your TDEE would be calculated as follows:

TDEE = BMR x activity level factor

TDEE = 1552 calories per day x 1.55

TDEE = 2406 calories per day

This means that you need to consume 2406 calories per day to maintain your current weight. If you want to lose weight, you need to create a calorie deficit by consuming fewer calories than you burn each day.

How to use your TDEE

Once you know your TDEE, you can use it to create a meal plan that will help you reach your fitness goals. If you want to lose weight, you need to create a calorie deficit by eating fewer calories than you burn each day. If you want to gain weight, you need to create a calorie surplus by eating more calories than you burn each day.

It is important to note that your TDEE is an estimate. Your actual calorie needs may vary depending on a number of factors, such as your body composition, hormones, and genetics. If you are not sure how many calories you need to eat, it is best to talk to a registered dietitian or other qualified healthcare professional.

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