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    TDEE Calculator

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    This document provides information about calculating a person's Total Daily Energy Expenditure (TDEE) and explains common abbreviations used in TDEE calculators. It recommends using an online TDEE calculator that asks for age, weight, height and weekly exercise to estimate calorie needs. The document also lists several formulas for precisely calculating basal metabolic rate and provides activity factors to determine TDEE based on exercise level.

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    TDEE Calculator

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    This document provides information about calculating a person's Total Daily Energy Expenditure (TDEE) and explains common abbreviations used in TDEE calculators. It recommends using an online TDEE calculator that asks for age, weight, height and weekly exercise to estimate calorie needs. The document also lists several formulas for precisely calculating basal metabolic rate and provides activity factors to determine TDEE based on exercise level.

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    This document provides information about calculating a person's Total Daily Energy Expenditure (TDEE) and explains common abbreviations used in TDEE calculators. It recommends using an online TDEE calculator that asks for age, weight, height and weekly exercise to estimate calorie needs. The document also lists several formulas for precisely calculating basal metabolic rate and provides activity factors to determine TDEE based on exercise level.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    143 views2 pages

    TDEE Calculator

    Uploaded by

    Tatar Rares
    This document provides information about calculating a person's Total Daily Energy Expenditure (TDEE) and explains common abbreviations used in TDEE calculators. It recommends using an online TDEE calculator that asks for age, weight, height and weekly exercise to estimate calorie needs. The document also lists several formulas for precisely calculating basal metabolic rate and provides activity factors to determine TDEE based on exercise level.

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    © All Rights Reserved
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    of 2

    TDEE CALCULATOR

    Link To Online Calculator: https://www.freedieting.com/calorie-


    calculator

    TDEE Explained

    Your Total Daily Energy Expenditure (TDEE) is the number of


    calories that your body burns in one day. It is calculated by
    estimating how many calories you burn while resting (= Basal
    Metabolic Rate or BMR) and adding a certain number of calories
    on top, depending on how often you exercise.

    The simplest method of calculating your TDEE is by using an


    online calculator such as the one I linked above. It will ask you for
    your age, weight, height and weekly exercise. While the result will
    not be 100% accurate – since we all have different metabolisms
    and BMRs – it will give you a good idea of how many calories you
    need to consume in order to maintain your current weight.

    In case the abbreviations used by many TDEE calculators confuse


    you, here is an explanation of the most common ones:

    BMR: Basal Metabolic Rate, which describes all the calories your
    body burns while resting (= with no activity)

    TEF: Thermic Effect of Food, which describes all the calories
    burned while digesting any kind of food you ate

    NEAT: Non-Exercise Activity Thermogenesis, which describes all


    the calories burned during all activity but exercise

    TEA: Thermic Effect of Activity , which describes all the calories
    burned when exercising
    TDEE Formulas (for the fitness geeks ;-)

    Harris-Benedict:
    Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) –
    (4.7 x age in yrs)
    Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x
    age in yrs)

    Mifflin-St. Jeor:
    Women BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) –
    161
    Men BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

    Katch-McArdle (need to know your bodyfat %):


    BMR = 370 + (21.6 x Lean Body Mass (kg))
    Lean Body Mass = (Weight(kg) x (100-(Body Fat)))/100

    To then calculate your TDEE, simply multiply your BMR by these


    activity factors:
    Sedentary (little to no exercise + work a desk job) = 1.2
    Lightly Active (light exercise 1-3 days / week) = 1.375
    Moderately Active (moderate exercise 3-5 days / week) = 1.55
    Very Active (heavy exercise 6-7 days / week) = 1.725
    Extremely Active (very heavy exercise, hard labor job, training 2x /
    day) = 1.9

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