Our TDEE calculator automatically converts the energy you expend per day to Calories (1 Calorie = 1 kcal = 1,000 calories), so in fact it tells you how many calories you need per day - in other words, how many calories you should eat to maintain weight. Understanding what factors influence energy expenditure - as explained above and elsewhere is also a good start, so if you are not yet asking yourself "how many calories should I eat a day?", you should! Even estimating it with a tool like our total daily energy expenditure calculator, while not as precise as medically accurate procedures, is still much better than eyeballing, as many people do not have an accurate idea of how much energy they need, leading to a widespread obesity problem some people claim are of epidemic proportions, especially in the West. Knowing your TDEE is a great way to control your weight. The activity multipliers are averages and thus the whole result of the TDEE calculation might be skewed if you select an exercise level that doesn't correspond to your actual energy expenditure during workout. Where s is a gender constant set at 5 for males and -161 for females. The formula used in this daily energy calculator is: TDEE = BMR x Activity Multiplier, where BMR is calculated using:īMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(y) + s Fitness and bodybuilding practitioners and professional athletes should be especially careful in selecting their physical activity level for best results. To get an accurate TDEE estimation it is important to correctly specify your activity level since it has a multiplicative effect. In our software we use body mass, stature, gender, and age to predict resting daily energy expenditure (RDEE) and then combine that with the level of exercise you specify to arrive at an accurate total daily energy expenditure estimate in Calories. Accurate measurement of BSA is a challenge, so usually estimations are used, based on studies, while BMI is mathematically defined, so no estimation is needed. See TDEE vs BMR for more on the differences.īody surface area (BSA) and Body Mass Index (BMI) are sometimes used to estimate TDEE. You can use our Basal Metabolic Rate Calculator and our Resting Metabolic Rate Calculator to do these calculations, but if you are only interested in total daily energy expenditure, it is unneeded. Values measured this way are only slightly lower than the resting metabolic rate (RMR), which is measured under less strict conditions. It is measured by the oxygen uptake under strict conditions, namely: no food consumed and no undue muscle exertion in the 12 hours preceding the measurement the measurement is taken after 30-60 min of resting or lying quietly in a temperature neutral environment. The basal metabolic rate (BMR) is the minimum energy requirement to stay alive and awake.
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