Tdee Calculator
TDEE Calculator: How to Calculate Your Maintenance Calories
What is TDEE and Why is it Important?
TDEE stands for Total Daily Energy Expenditure. It represents the number of calories your body burns each day to maintain its current weight. TDEE is influenced by several factors including age, sex, height, weight, and activity level. Understanding your TDEE is essential for achieving your weight loss or gain goals.
How to Calculate Your TDEE
There are several formulas you can use to calculate your TDEE. Two common formulas are the Harris-Benedict Formula and the Mifflin-St Jeor Formula.
- Harris-Benedict Formula:
- Men: BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years)
- Women: BMR = 655.1 + (9.563 x weight in kg) + (1.85 x height in cm) - (4.676 x age in years)
- Mifflin-St Jeor Formula:
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
- Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Once you have calculated your BMR, you need to multiply it by an activity factor to estimate your TDEE. Activity factors range from 1.2 for sedentary individuals to 1.9 for very active individuals.
Using a TDEE Calculator
If you find the above formulas too complex, you can use an online TDEE calculator. These calculators require you to input your basic information and activity level to provide an estimate of your TDEE.
Factors that Affect Your TDEE
In addition to the factors mentioned above, several other factors can affect your TDEE, including:
- Body composition
- Hormonal changes
- Circadian rhythm
- Stress levels
- Genetics
Conclusion
Calculating your TDEE is an important step in setting realistic weight loss or gain goals. The information provided in this blog post should help you understand what TDEE is, how to calculate it, and the factors that can affect it. Use this knowledge to make informed decisions about your nutrition and fitness plans.
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