A TDEE calculator is an excellent tool for weight management. Whether you are looking to use a TDEE for weight loss, to gain weight, or just stay at a constant one, using this calculator will give you an understanding of how many calories you burn in a 24-hour period.
This article will also teach you what to do with this number. With this knowledge, you can reach whichever body-weight goal you’d like!
TDEE is an acronym that stands for: total daily energy expenditure. Energy in this sense refers to calories, the unit of energy that our bodies use to sustain itself.
We all need calories to function properly, and throughout the day, they are being burned as we go about our daily activities.
In other words, this calculator provides you with information on how many calories you burn in one day. Basically, you can also call it a daily calorie burn calculator.
If you’ve become interested in using one of these calculators, you may be wondering, “how can I figure out how to calculate TDEE?”. It is simple, really. All you have to do is plug in information about yourself, such as your height, weight, and age.
However, not everyone’s TDEE will be the same based on just these body stats alone. Generally, a TDEE calculator will require you to input information about how physical you are on a daily basis.
This can range from very low activity, or sedentary, to light activity, to moderately active, and extremely active.
Someone who can be considered sedentary is someone who has a desk job and rarely ever exercises, whereas someone who is extremely active may do manual labor for a living, or exercises very frequently or even both!
The ones in between vary a little from each other, and it can depend on the type of profession.
Someone might be a car salesperson, a server at a restaurant, or a teacher at a school; these people spend a portion of their time on their feet, walking around.
Therefore, these types of jobs could fall in those in-between categories. Exercise will be the better determining factor for these areas.
If you exercise, it is important that you are honest with yourself and do not overestimate your physical activity. While you may think you work out hard, someone who does yoga or aerobics does not burn as much energy as a powerlifter.
It might be perceived as hard, but objectively, they do not consume the same amount of calories.
While doing some form of cardio is healthy, the calorie-burning process is prolonged following a strength training routine, and it has longer-lasting metabolic effects. Strength training, such as powerlifting, also takes people out of their comfort zones. These are important considerations to have when making your TDEE calculator accurate.
Once you have a good idea of where you stand with your own personal statistics, you can input this information into our TDEE calculator above. If you haven’t found one yet, there are plenty of resources available that provide you with a free TDEE calculator like nitrocut. Nothing beats free, right? You now know how to figure out your TDEE.
The TDEE is derived from the Harris-Benedict equation, which is a formula that is used to figure out a human’s BMR, or basal metabolic rate, plus the added-in factor of physical activity.
The BMR formula only takes in account the calories that are burnt while at rest, which is why adding in physical activity became important in figuring out how much we burn while going about our daily business (our jobs, exercise, etc).
We don’t sleep all day long, so learning how many calories are expended while we are awake and doing things is an important part of the big picture.
The BMR formulas for men and women look like these depending on which measurement system you use:
For Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)
For Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age)
For Men: BMR = 66.5 + (13.75 × weight in kilograms) + (5.003 × height in centimeters) – (6.755 × age)
For Women: BMR = 655.1 + (9.563 × weight in kilograms) + (1.850 × height in cm) – (4.676 × age)
With the BMR now provided to you, you can now use this number and use it in the TDEE formula, which is actually much simpler than these previous equations.
For those who are not active or perform light activity use: BMR x 1.53
Individuals who are are fairly active should use: BMR x 1.76
Lastly, extremely active people should use the TDEE formula: BMR x 2.25
The numbers used as multipliers come from someone’s physical activity level (PAL). Hence, this is why the numbers increase when a person becomes more active.
This section was given to those who might be interested in the mathematical or scientific aspects of how TDEE calculators work.
Some great minds and their thoughts went into putting together these formulas for understanding how the body operates.
TDEE calculators are fairly accurate, but only to a certain extent. They should give you an estimated value to work with and give you a rough idea where you stand. However, it should be noted that it doesn’t exactly take into account what your body composition is.
For instance, imagine that there are two different men that are both weighing 220 pounds. One man is very muscular while the other is overweight. Will these two men burn the same amount of calories throughout the day? The answer is no.
Muscle mass actually burns more calories throughout the day than body fat tissue. By considering this, you can act accordingly based on your needs. If someone is trying to build even more muscle, they will need to accommodate even more calories for gaining weight as well as building muscle and holding onto those earned gains.
Someone who is overweight with a lot of body-fat may find the TDEE more accurate and might have an easier time adjusting his or her lifestyle based on this number. More details on this will be provided in the next section.
TDEE weight loss is a pretty simple process. Based on the number you received, you will need to consume fewer calories than the one given to you in the TDEE calculator. Essentially, this is how dieting works.
Even if an individual did not know their precise total energy expenditure, if they just ate smaller portions or fewer meals, they would be taking in fewer calories than they normally would. This is what leads to weight loss.
Contrary to many people’s beliefs, solely cutting fat won’t make you lose weight. Consuming excess calories is what causes fat and weight gain, and that’s the main ingredient that needs to be focused on.
Other than metabolism, this is how some people are able to remain skinny while having a poor diet; their overall calorie intake is not high enough to make them gain weight.
Bodybuilders and people who are just trying to gain weight, in general, will perform the exact opposite process described in the previous section. In bodybuilding, individuals will need to consume a surplus of calories in order to reach their desired goals.
However, if they are already well-built, they need to take into account that they burn more calories than the number given in the TDEE calculator. They will also need to pay attention to macro-nutrients; these are your proteins, fats, and carbohydrates.
In terms of calories, proteins and carbohydrates weigh 4 calories, while fat weighs 9 calories. The goal is to build size but limiting fat-gain at the same time.
We all need some fat to survive, but the caloric value of these macro-nutrients, plus their function in building muscle, is why bodybuilders will prioritize protein and carbohydrates over fats.
Your TDEE calculator is also a maintenance calorie calculator. If you want to maintain a certain weight, you will just need to consume roughly the same amount of calories that the TDEE calculator gives you.
This is due to the fact that you will just be matching your calorie intake with what you burn daily.
Maintenance can be a great thing, and this strategy can be very useful for those who have dieted already but want to stabilize at the weight that they have reached.
Hopefully, this comprehensive article has provided you with valuable information about the total daily energy expenditure calculator, better known as the TDEE. As you can see, the TDEE calculator can give you a nice framework on how you can manage your lifestyle.
With an objective number provided to you, you will have a pretty good idea of what you need to do in order to reach certain goals.
However, this number is a fair accurate estimate –No matter if you’re trying to lose weight, gain weight and build muscle, or even just stay the same if you love the way you look currently, you will find use from your TDEE calculator.