{"id":1600182,"date":"2023-02-17T01:49:32","date_gmt":"2023-02-17T01:49:32","guid":{"rendered":"https:\/\/totalshape.com\/?page_id=1600182"},"modified":"2024-01-22T19:08:06","modified_gmt":"2024-01-22T19:08:06","slug":"tdee-calculator","status":"publish","type":"page","link":"https:\/\/totalshape.com\/tdee-calculator\/","title":{"rendered":"TDEE Calculator"},"content":{"rendered":"<p dir=\"ltr\">A TDEE calculator is a helpful tool you can use for losing, maintaining, or gaining weight.<\/p>\n<p dir=\"ltr\">You can use it to know precisely how many calories you need in a day.<\/p>\n<p dir=\"ltr\">Here are the most important things you need to know about TDEE, including how it works, its benefits and <a href=\"https:\/\/totalshape.com\/lose-weight\/how-many-calories-to-burn-an-ounce-of-fat\/\" target=\"_blank\" rel=\"noopener\">how many calories does It take to burn an ounce of fat<\/a> as a related topic to consider when calculating it.<\/p>\n<p><!--  -->TDEE Calculator<img decoding=\"async\" style=\"margin:0 auto;max-width:280px;display:block;\" src=\"https:\/\/totalshape.com\/wp-content\/themes\/ls_king\https://totalshape.com/images\/calculator_icons.png\" alt=\"bmi__calculator\"\/><\/p>\n<table style=\"margin:0 auto; max-width:300px\">\n<tr>\n<td>\n<table>\n<tr>\n<td width=\"50\">I use <\/td>\n<td>Imperial Metric<\/td>\n<td>System<\/td>\n<\/tr>\n<\/table>\n<table>\n<tbody>\n<tr>\n<td>I am<\/td>\n<td>   Male&nbsp;  Female                            <\/td>\n<\/tr>\n<tr>\n<td>Age<\/td>\n<td>                              <\/td>\n<\/tr>\n<tr>\n<td>Weight<\/td>\n<td> &nbsp; Pounds<\/td>\n<\/tr>\n<tr>\n<td>Height<\/td>\n<td>4ft 7in4ft 8in4ft 9in4ft 10in4ft 11in5ft 0in5ft 1in5ft 2in5ft 3in5ft 4in5ft 5in5ft 6in5ft 7in5ft 8in5ft 9in5ft 10in5ft 11in6ft 0in6ft 1in6ft 2in6ft 3in6ft 4in6ft 5in6ft 6in6ft 7in6ft 8in6ft 9in6ft 10in6ft 11in7ft 0in<\/td>\n<\/tr>\n<tr>\n<td>Activity<\/td>\n<td>Sedentary (office job)Light Exercise (1-2 days\/week)Moderate Exercise (3-5 days\/week)Heavy Exercise (6-7 days\/week)Athlete (2x per day) <\/td>\n<\/tr>\n<tr style=\"margin-top:15px;\">\n<td colspan=\"2\" ><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p> <!-- end #form --><\/p>\n<table>\n<tbody>\n<tr>\n<td>I am<\/td>\n<td>                          Male&nbsp;  Female                        <\/td>\n<\/tr>\n<tr>\n<td>Age<\/td>\n<td>                              <\/td>\n<\/tr>\n<tr>\n<td>Weight<\/td>\n<td> &nbsp; Kilograms <\/td>\n<\/tr>\n<tr>\n<td>Height<\/td>\n<td> &nbsp; Centimeter<\/td>\n<\/tr>\n<tr>\n<td>Activity<\/td>\n<td>Sedentary (office job)Light Exercise (1-2 days\/week)Moderate Exercise (3-5 days\/week)Heavy Exercise (6-7 days\/week)Athlete (2x per day) <\/td>\n<\/tr>\n<tr style=\"margin-top:15px;\">\n<td colspan=\"2\" ><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p> <!-- end #form -->    Made by <a href=\"https:\/\/totalshape.com\">Total Shape<\/a>        <\/td>\n<\/tr>\n<\/table>\n<h2 style=\"\">Quick Summary<\/h2>\n<ul>\n<li dir=\"ltr\">A TDEE calculator is software used to measure how many calories your body burns daily.<\/li>\n<li dir=\"ltr\">The best TDEE calculator uses the Mifflin-St Jeor equation.<\/li>\n<li dir=\"ltr\">BMR, or basal metabolic rate, is the amount of energy you need for your vital organs only while resting.<\/li>\n<li dir=\"ltr\">You can calculate TDEE by multiplying your basal metabolic rate with an activity multiplier.<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"\">What Is TDEE?<\/h2>\n<p dir=\"ltr\">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.<\/p>\n<p dir=\"ltr\">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.&nbsp;<\/p>\n<h3 dir=\"ltr\">Basal Metabolic Rate<\/h3>\n<p dir=\"ltr\">Basal metabolic rate or BMR is a person&#8217;s energy usage rate while resting when the digestive system is inactive. In other words, it&#8217;s the minimum amount of energy you need for your vital organs to function.<\/p>\n<h3 dir=\"ltr\">Activity Level<\/h3>\n<p dir=\"ltr\">Activity level is another factor that is primarily based on the amount of activity a person undergoes.<\/p>\n<p dir=\"ltr\">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.<\/p>\n<p dir=\"ltr\">For a more detailed breakdown, you can refer to the <a href=\"https:\/\/totalshape.com\/calories-burned-calculator\/\" target=\"_blank\" rel=\"noopener\">calories burned calculator for sitting vs standing<\/a>.&nbsp;<\/p>\n<p dir=\"ltr\">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.<\/p>\n<h3 dir=\"ltr\">Thermic Effect of Food<\/h3>\n<p dir=\"ltr\">The specific dynamic action or thermic effect of food is the total amount of energy required by your body to process and use food.<\/p>\n<p dir=\"ltr\">Sometimes, it accounts for 10% of your total energy expenditure [<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4366678\/\" target=\"_blank\" rel=\"noopener\">1<\/a>]. However, this can vary depending on the type of food you consume.<\/p>\n<p dir=\"ltr\">For example, protein has a more significant thermic effect \u2014 around 15\u201330% \u2014 compared to dietary fat \u2014 around 0\u20133% \u2014 &nbsp;because it is more difficult to process [<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\" target=\"_blank\" rel=\"noopener\">2<\/a>].<\/p>\n<\/p>\n<h2 dir=\"ltr\" style=\"\">FAQs<\/h2>\n<h2>Why Is Using a TDEE Calculator So Effective?<\/h2>\n<p dir=\"ltr\">Using TDEE is so effective because knowing how many calories you need daily can be used for losing weight.<\/p>\n<p dir=\"ltr\">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.<\/p>\n<p dir=\"ltr\">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.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&hellip;<\/p>\n","protected":false},"author":12,"featured_media":1623434,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":[],"categories":[300223],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/pages\/1600182"}],"collection":[{"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/comments?post=1600182"}],"version-history":[{"count":2,"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/pages\/1600182\/revisions"}],"predecessor-version":[{"id":2160106,"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/pages\/1600182\/revisions\/2160106"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/media\/1623434"}],"wp:attachment":[{"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/media?parent=1600182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/totalshape.com\/wp-json\/wp\/v2\/categories?post=1600182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}