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TDEE Calculator – Total Daily Energy Expenditure

TDEE Calculator

TDEE (Total Daily Energy Expenditure) is an estimate of the number of calories you burn per day.

First your BMR (Basal Metabolic Rate) is calculated to understand how many calories you burn by simply existing. Then your activity level is factored in.

Simply enter your details in the calculator below, to get a quick estimate of your TDEE.

Then continue down the page to learn how to break that down per meal.

TDEE Calculator

Total Daily Energy Expenditure

How Do You Use the TDEE Calculator?

Using the TDEE calculator is simple and will accurately help you calculate the amount of energy you burn.

Weight, height sex and age

First, you type in how much you weigh, specifying whether your measurements are in pounds or kilograms. Next, you’ll put in your height, select if you’re male or female and enter your age.

Body fat percentage

If you know your body fat percentage, enter it into the TDEE calculator.

If you don’t know what yours is when you first do the calculation, you can always come back for a more accurate reading later on.

Weekly activity

The activity section asks about how much exercise you do regularly, including the amount you get while at work.

The categories go from a person who has a very active physical job and works six or seven days a week.

The next level is someone who exercises moderately three to five days weekly. After that is someone who does very light exercise, maybe only 1 to 3 days a week. There’s even a category that allows you to say you have a desk job with no exercise.

Once you’ve entered all the information, the calculator will tell you how many calories you should eat per day to maintain, lose, or rapidly lose weight.

What is TDEE?

Total Daily Energy Expenditure, or TDEE, is the amount of energy you burn in twenty-four hours. 

To put it even more simply, everything you do burns a certain amount of energy in calories every day. They might be calories burned weight lifting weights or calories burned running, doing chores around the house, digesting the food you eat, or just laying in your bed. 

There are specific terms that describe the measurements of energy these activities use. They are split into two categories, which are the Basal Metabolic Rate (BMR), and the activity level.

Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR), sometimes referred to as your Resting Metabolic Rate ( RMR) are the same things. This is the rate of calories you burn if you are inactive for most of the day. 

You can think of your BMR as a measure of your body’s base metabolism. Your body automatically functions on its own for vital tasks that burn calories, such as your automatic heartbeat and your breathing. Just keeping your body alive requires calories, which is what the BMR measures.

Using the TDEE Calculator To Lose Weight

The activity level selected is combined with your BMR to calculate your TDEE.

The higher the activity level the higher your TDEE.

Using the TDEE Calculator To Lose Weight

The TDEE calculator breaks down how many calories you should eat per day, to either maintain, lose weight or rapidly lose weight.

The calculator will never recommend a daily calorie amount less than 1,000. Calorie intake less than 1,000 per day can be dangerous, if you believe you need less calories you should speak to your doctor.

Breaking down TDEE calories per meal

Break down your TDEE daily calorie allowance across meals like this:

  • Breakfast: 15% – 20%
  • Lunch : 30% – 40%
  • Dinner : 30% – 40%
  • Snacks : 10% – 15%

Use this simple meal calorie calculator, just enter the value from the TDEE calculator and see how it breaks down per meal.

Meal calories calculator

Breakfast

What you eat for breakfast is key to achieving you calorie goals during the rest of your day.

During the night, your body and blood sugar level have received a reset from not eating during the night. Breakfast gives you the opportunity to start the day the way you want to continue.

If you eat a breakfast high in sugar, your blood sugar level will spike. You will feel full and fresh with energy. Yet mid-morning these sugar levels will come crashing back down. It is this spike and following crash in blood-sugar level, that makes you ravenous mid to late morning.

So what should you eat for breakfast?

Avoid that bowel of high sugar processed cereal, or fruit high in sugar i.e. Most fruit apart from berries.

Choose a combination of foods to maximise your nutrient consumption.

Aim for foods:

  • High in natural fats, such as yogurt, cheese, eggs or avocado
  • High in natural slow releasing carbohydrates like whole meal bread
  • Low in sugar like berries

Natural fats and slow releasing carbohydrates help keep you feeling fuller for longer.

Aim for your breakfast to use around 15% to 20% of your daily calorie allowance.

Lunch

When choosing your lunch, ensure it’s about 25% protein.

Great healthy sources of protein include:

  • Meat
  • Fish
  • Eggs
  • Nuts
  • Lentils

Go for another 25% made from complex slow energy releasing carbohydrates like:

  • Brown rice
  • Whole meal bread
  • Sweet potatoes

Finish off the rest of your lunch plate with 50% vegetables.

Avoid high calorie toppings like croutons or bacon bits or going for the foot long sandwich.

Some ideas for a tasty low calorie lunch

  • Grilled chicken salad with an oil-based dressing
  • Mexican salad bowl with beans, salsa, corn and avocado
  • Six-inch sandwich

Your lunch should account for around 30% – 40% of your daily calorie intake

Dinner

With your dinner, as like your lunch, you should divide your plate:

  • 50% vegetables
  • 25% protein
  • 25% starches

When choosing your starches, such as pasta, rice or potatoes, use this simple measure rule. Starch serving should be no larger than the size of your fist.

Your dinner should account for 30% to 40% of daily calorie intake.

Snack

Far to often people fail to lose or maintain weight, not because of the main meals, but as a result of snacks.

Even healthy snacks can exceed your calorie allowance.

Some ideal examples of snacks:

  • Small handful of nuts or seeds
  • Finger of cheese
  • Piece of fruit

Snacks should account for 10% to 15% of your daily calorie intake.

Remember to include teas or coffees in your snack allowance if taken with milk, as a few of these can easily consume your allowance.

What are macros

The term “macro” is short for the word “macronutrient.” We all need macronutrients to survive, and we get them from food that falls into three main categories. 

Carbohydrates

Most of the foods that you eat have carbohydrates. When it comes to fruits, for example, you have to pick certain ones if you want to lower your carb intake when consuming them. 

Carbs are also in grains such as noodles and bread, proteins like milk and peas, and sugars and sweets like cookies, pies, and candy.

Protein

A large number of proteins come from meat, and if you are a vegetarian you need to make sure that you get the protein your body needs from other things such as eggs, nuts, cheese, and milk. Whether you are a vegetarian or not, you should also know that many foods with the highest amount of protein also contain fat.

A few of these are meats like beef and pork, and fish, whether it’s fresh or canned. Chicken and turkey are also two well-liked poultry items with lots of protein.

Fats

Your body needs fats to stay healthy, and the three main kinds cover a variety of foods. For example, some of them that contain unsaturated fats are fatty fish like sardines and salmon and vegetable oils like olive, canola, sunflower, and sesame.

Saturated fats are mainly in foods that come from animals, such as bacon and the skin on chicken. Trans fats are artificial. Some of the most popular ones are sticks of margarine and various types of baked snacks.

Summary

  • Use the TDEE calculator to understand how many calories you need a day to maintain, lose or rapidly lose weight
  • Use the calories per meal calculator to split your daily calories per meal
  • Meal calories are a range, where you eat near the top of the range in one meal, aim for near the bottom in another meal