FREE TDEE Calculator – Estimate Your Total Daily Energy Expenditure

How to Use the TDEE Calculator

To get the most accurate calculation of your TDEE, follow these steps:

1. Input Your Basic Information:
   • Height: Enter your height in centimeters or inches.
   • Weight: Enter your weight in kilograms or pounds.
   • Age: Enter your age in years.
2. Determine Your Activity Level: For the activity level, choose one of the six options based on your daily step count. Here’s how to find your step count on your smartphone:iPhone:
   • Open the Health app.
   • Tap Summary at the bottom.
   • Under Favorites, find Steps.
   • View your average daily step count.
   Android:
   • Open the Google Fit app.
   • Tap on the Home tab.
   • Find the Steps section.
   • View your average daily step count.
   Based on your average daily step count, select your activity level:
   • Sedentary: Less than 5,000 steps per day.
   • Lightly Active: 10,000 to 14,999 steps per day.
   • Moderately Active: 15,000 to 19,999 steps per day.
   • Active: 20,000 to 24,999 steps per day.
   • Very Active: 25,000 to 29,999 steps per day.
   • Extra Active: 30,000 or more steps per day.
3. Calculate Your TDEE:
   • Enter your basic information and activity level into the calculator.
   • The calculator will provide your TDEE, indicating how many calories you need to maintain your current weight.

What is TDEE?

TDEE is the amount of energy (calories) you burn each day. It includes:

• Basal Metabolic Rate (BMR): The number of calories your body needs to maintain basic physiological functions like breathing, circulation, and cell production.
• Physical Activity: The calories burned through physical activities and exercise.
• Thermic Effect of Food (TEF): The energy your body uses to digest, absorb, and metabolize food.

Why is TDEE Important?

Knowing your TDEE helps you:

• Manage Your Weight: To lose weight, consume fewer calories than your TDEE. To gain weight, consume more.
• Plan Your Diet: Tailor your diet based on your energy needs.
• Optimize Your Health: Ensure you’re getting enough energy to support your lifestyle and fitness goals.

Next Steps

Once you’ve calculated your TDEE, you can use this information to create a nutrition plan tailored to your goals. Whether you’re looking to lose weight, gain muscle, or maintain your current physique, understanding your TDEE is the first step.

For more personalized advice and support, consider getting a DEXA scan at BodyStats. A DEXA scan provides detailed insights into your body composition, helping you make more informed decisions about your health and fitness.

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Have questions or need assistance? Contact us for personalized advice and support from our expert team.