TDEE Calculator

TDEE Calculator for Weight loss?

Imagine you're the 185-pound individual who just burned around 400 calories on a vigorous 30-minute bike ride. That's an impressive effort! Now consider a large slice of pepperoni pizza that can easily contain the same amount of calories. Consuming that slice would effectively cancel out all the hard work you just put in on your bike.

The truth is, it's much quicker and easier to consume calories than it is to burn them off. This is why paying attention to your diet is so crucial when trying to lose weight. You can unknowingly eat hundreds of calories in just a few minutes, which might take over an hour of intense exercise to burn off.

Use this calculator for faster weight loss. Calories are important. At best, be mindful that if you eat more than your TDEE you will gain weight. At best combine workouts with less empty calories and keep them under your TDEE.

How We Calculate Your TDEE

Our TDEE calculator starts with something called BMR—that's like the minimum amount of fuel your body needs just to keep all systems running, even if you're just chilling all day. Then, we think about how much you move, whether it's a little or a lot, and add that to your BMR. This gives you your TDEE.

• Starting with the Basics: Your Basal Metabolic Rate (BMR) is like the idle power your body needs, similar to how a parked car still uses fuel to run the radio.
• Height and Weight: We first convert your height to centimeters and your weight to kilograms, even if you use pounds and feet.
• Lean Body Mass: If you know your body fat percentage, we fine-tune the calculations to focus on the lean part of your weight—that's everything in your body minus the fat.
• Gender Matters: Men and women burn energy differently, so we adjust the formula based on your biological sex.
• Age Adjustments: As we age, our metabolism changes, so we factor in your age for a precise number.
• Active Lifestyle: Whether you're a couch potato or a fitness freak, we multiply your BMR by your activity level to find out how many calories you burn on a typical day.

Once all the numbers are crunched, voilà! You have your TDEE, a snapshot of your daily calorie needs you burn just by existing combined with your physical activity.

Tips for Making the Most of Your TDEE

• Track your food: Keep a diary of what you eat to stay close to your TDEE goals.
• Be consistent: Try to be as accurate as possible with your activity levels for the best TDEE estimate.
• Adjust as you go: Your TDEE can change if you start moving more or less, so recalculate it if your lifestyle changes.

Remember, your TDEE is a starting point. With this information you push your fitness goals further! Here are some other calculators that will help you with your weight loss, muscle gain, macros and much more.