FatCalc

TDEE Calculator

Use this TDEE calculator to estimate how many calories you burn daily and your food energy requirements. It uses formulas developed by the Institute of Medicine of the National Academies and covers all age groups as well as pregnant and nursing Mothers. For children, pregnant and lactating women, it includes the energy needs associated with the deposition of tissues and milk production.

TDEE Calculator

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For individuals having normal weight, (BMI between 18.5 and 25), the calculator calculates EER (Estimated Energy Requirements). EER is an estimate of the average amount of calories you need daily to balance out your body's expenditure of energy in order to maintain body size and composition at a level of physical activity consistent with long term good health.

For overweight and obese individuals, the calculator calculates TDEE (Total Daily Energy Expenditure). Consider it as the maintenance energy needed to maintain your current weight. To lose weight, create an energy deficit by eating fewer calories than your TDEE. In this way, you burn more energy than you take in, resulting in weight loss.

You need energy to support your body’s autonomic systems such as breathing, digestion, the nervous system, circulation and regulation of body temperature. Energy is also required in performing physical activities. Energy intakes above your TDEE would be expected to result in weight gain, whereas intakes below the TDEE would be expected to lead to weight loss.

The energy contained in food is released into the body through oxidation. The chemical bonds in the foods you eat are broken down and the elements combined with oxygen to produce mostly carbon dioxide, water and heat to maintain body temperature. Energy is transferred to an intermediate chemical form - adenosine triphosphate (ATP) which is the main source of energy for most cellular processes and is considered as the body's "energy currency".

Your energy balance depends on the amount of food energy you take in and the amount of energy your body expends. Imbalances between these two amounts will result in gains or losses of mostly body fat, muscle and some other components. They determine changes in your body weight.

Results are shown for different levels of physical activities. The activity level categories are defined as follows:

  • Sedentary: Typical daily living activities such as household tasks, walking to the bus, light activities while sitting, driving, shopping.
  • Low Active: Typical daily living activities plus 30 to 60 minutes of moderate activities such as walking or cycling leisurely, golfing without a cart etc.
  • Active: Typical daily living activities plus at least 60 minutes of daily moderate activity. cycling (leisurely), golf (without cart), swimming (slow), walking 3-4mph, etc.
  • Very Active: Typical daily living activities plus at least 60 minutes of daily moderate activity plus an additional 60 minutes of vigorous activity or 120 minutes of moderate activity

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Reference

Last Update: Apr 16, 2021 13:42 UTC