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TDEE Calculator

A TDEE calculator is a helpful tool you can use for losing, maintaining, or gaining weight.

You can use it to know precisely how many calories you need in a day.

Here are the most important things you need to know about TDEE, including how it works, its benefits and how many calories does It take to burn an ounce of fat as a related topic to consider when calculating it.

TDEE Calculator
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Quick Summary

  • A TDEE calculator is software used to measure how many calories your body burns daily.
  • The best TDEE calculator uses the Mifflin-St Jeor equation.
  • BMR, or basal metabolic rate, is the amount of energy you need for your vital organs only while resting.
  • You can calculate TDEE by multiplying your basal metabolic rate with an activity multiplier.

What Is TDEE?

TDEE is a metric used to determine total daily energy expenditure. More precisely, it is a value representing the total energy a person uses in one day.

However, measuring TDEE precisely can be difficult, and it usually varies from day to day. Most of the time, TDEE is estimated using factors such as basal metabolic rate (BMR), the thermic effect of food, and your activity level. 

Basal Metabolic Rate

Basal metabolic rate or BMR is a person's energy usage rate while resting when the digestive system is inactive. In other words, it's the minimum amount of energy you need for your vital organs to function.

Activity Level

Activity level is another factor that is primarily based on the amount of activity a person undergoes.

This includes everything from strenuous exercises to walking or standing. Every daily activity, including the time and activities on your job, like standing, is used to determine an activity level.

For a more detailed breakdown, you can refer to the calories burned calculator for sitting vs standing

However, we can specifically refer to these factors as the thermic effect of activity and non-exercise activity thermogenesis, which is the energy expended for non-sleeping, sports-like exercises, or eating.

Thermic Effect of Food

The specific dynamic action or thermic effect of food is the total amount of energy required by your body to process and use food.

Sometimes, it accounts for 10% of your total energy expenditure [1]. However, this can vary depending on the type of food you consume.

For example, protein has a more significant thermic effect — around 15–30% — compared to dietary fat — around 0–3% —  because it is more difficult to process [2].

FAQs

What Is the Best TDEE Calculator?

The best TDEE calculator is the Mifflin-St Jeor calculator. This is because the Mifflin-St Jeor equation produces the most accurate results.

Should I Eat My TDEE to Lose Weight?

No, you shouldn't eat your TDEE to lose weight. This is because TDEE is how many calories you need to maintain your weight, so you will need to eat fewer calories than your TDEE to lose weight.

How Do I Calculate My TDEE?

You calculate your TDEE by multiplying your body weight in pounds by 14 to 16. For women, smaller men, or less active people, it is better to choose 14 or 15, while for bigger, more active, and more muscular men and women, it is better to choose 15 to 16.

How Do You Use Your TDEE to Lose Weight?

You use your TDEE to lose weight by eating fewer calories than your TDEE. This is because your TDEE shows you how many calories you need to eat to stay the same weight.

How Do You Use Your TDEE to Gain Weight?

You use your TDEE to gain weight by eating more calories than your TDEE. You must eat more calories than your TDEE because if you eat the same or less, you will stay the same weight or even lose some weight.

Why Is Using a TDEE Calculator So Effective?

Using TDEE is so effective because knowing how many calories you need daily can be used for losing weight.

To lose weight, you just need to eat fewer calories than your TDEE, and to gain weight, you need to eat more calories than your TDEE.

In addition, to maintain weight, you just need to have exactly as many calories as your TDEE tells you. This can make shopping for groceries and foods much easier since you will know precisely how many calories you need.