TDEE Calculator: Learn How To Efficiently Control Your Weight

TDEE Calculator

Your body needs energy for every activity engaged in your life. Not all of them are necessarily as hard, as carrying large and heavy packages up the stairs to your apartment or running a marathon. Your body needs energy each and every time- 24 hours and 7 days a week. Even when you are sleeping, your body continues working to keep you breathing. That is why it is so had to figure out an accurate amount of calories consumed and that is why you need a TDEE calculator.

Anyone who wants to get more control over their weight needs to use a special calculator. The calculator helps the weight-watchers to determine when their calorie intake is too high and the amount of calories they burn is too low. Such a pattern will lead to excessive weight gain and obesity. During the training session, the calculator helps an individual to know whether the energy they burn is up to the expected ratio to keep their body toned.

A person who wants to maintain a healthy weight must control the amounts of calories they get from foods and drinks and the calories they burn every day and keep them balanced. Despite the fact that it is beneficial to know the total amount of calories that you need a day, it is vital to get your calories from foods and beverages, that provide your body with necessary amounts of nutrients according to the acceptable macronutrient distribution ranges (AMDRs).

TDEE: a short guide 

TDEE stands for Total Daily Energy Expenditure. It is an evaluation of the total amount of calories that an individual uses daily. This includes calories burnt by performing physical exercises and doing other daily activities. 

Your body is a perfect mechanism, that needs energy for all activities it carries out. It burns calories not only during training sessions, but even while digesting the foods you eat, or at rest when producing heat. There is no time throughout the day when you don’t need energy for the processes in your body. By summing up all the calories you burned, you can determine the total daily energy expenditure (TDEE).

Depending on the type of activities a person engages in their daily routine, TDEE may vary from day today. The intensity and amount of various activities included in an individual’s routine are most likely to determine their physique and weight in particular.  

Whether a person is described as underweight, obese, overweight and normal may depend on a number of factors. These include how much energy is used for performing these activities and how active a person is in general. When individuals complain about excessive weight gain, the nutritionists oftentimes recommend them to pay attention to a number of areas, such as the activities they involve in and type of foods they choose to create their meal plans.

What is my TDEE calculator?

First, it is crucial to figure out the process of manufacturing energy by your body, that will be used for the performance of different daily activities. When you consume food, it can be said that you are providing your body with fuel. To put it simply, the foods you eat provide you with energy in the form of calories, that is burned during the day for the normal functioning of your body.

By comparing the amount of consumed and expended energy, the TDEE calorie calculator may help to figure out the underlying reasons why an individual is getting overweight.

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Weight loss and TDEE 

Weight Loss

As it was mentioned above, your weight is determined by a number of factors, including the total energy you spend throughout a day. It is necessary to get more calories daily if a person is trying to gain more weight.

When someone’s goal is to trim off some unwanted pounds, the approach should be directly opposite. This group of people has several options. The first one is to consume smaller amounts of calories than is needed for daily activities. The second one is to increase the amounts and the intensity of activities included in their daily routine. You can reach such an effect by performing exercises that contribute to burning more calories. Rowing is a great exercise for burning calories. Read more about the benefits of rowing.

People who want to lose some weight or to peel off some unwanted inches, they need to have a diet of 3,500-7000 calorie per week. For a better understanding of a process, assuming an individual’s daily requirement is 2,500 calories, a total calorie requirement per week will be about 17,500 calories.

If such people understand that they are getting more weight than they are comfortable with, they may have to subtract between 3,500 and 7,000 calories from the 17,500 weekly calorie requirement. This will leave such people with a total weekly calorie of about 10500 to 14000 calories (1500 – 2000 calories per day).

There are two possible options to make this possible. The first one is to burn 3,500 calories per week using exercise, and the second one is to consume fewer calories than your body requires.

What is a TDEE calculator?

Diet Plan

It is important to understand how to use a TDEE calculator before you find out how accurate it is. Its major function is to help to determine how many calories a person burns per day. It shows macronutrients, basal metabolic rate (BMR), the body mass index (BMI) and other important information about an individual as well.

There are many ways in which a human body uses energy. It consumes energy while breathing and while performing other activities, including physical exercises. This is called the basal metabolic rate (BMR). By controlling how much energy or calories you use every day you will maintain stable and healthy body weight. 

There are three major priority factors when it comes to calculating the Total Daily Energy Expenditures:

1. The thermic effect of food:

It may sound weird, but eating is actually a form of exercise and it helps the body lose weight and burn calories. The energy that an individual needs for digesting food vary depending on the type of food they choose. Some kinds of food require more energy expenditure than others.

2. Basal Metabolic Rate (BMR):

Basal Metabolic Rate refers to the rate at which energy is being used for the basic functions when the body is resting. There is a number of factors, such as age, weight, and height that influence this rate. Due to gender reasons, the results of the TDEE calculator for females will be different from those for male.

3. Physical activity and their intensity:

This refers to the combination of the energy a person uses at work and during training sessions. 

The energy expenditure rate of these factors is evaluated at 70% for basal metabolic rate, 20% for physical activities, and 10% for the thermic effect of food. In this way, it turns out that even while an individual is having a rest in order to save energy, they may actually be losing it instead of saving some.

Most types of formulas used in calculating the TDEE, consider the daily activity levels and the food a person consumes. There are also other factors that are put into consideration. These include a person’s workout routine, height, weight, and gender. You can take this even further by calculating the correct macronutrients it takes to reach your TDEE. 

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Variations of the total daily energy expenditure 

The total daily energy expenditure varies even among athletes who engage in the same type of endurance workouts. For most athletes, the amounts of energy they burn are dependent on how serious the event is. According to research conducted among athletes, they tend to use up more energy at the competition stage than when they are merely preparing for the competition.

In this case, some of them may burn lower amounts of calories (as a rule, less than 70%) while resting. Most athletes use more energy while performing physical activities. It is essential to evaluate the total daily energy requirement as it helps an individual to make sure that their fat content and body weight are completely suitable for the proper functioning of their body.

As a result of the listed above factors, the total energy expended by a person will vary as there are no two people who practice the same type of physical activities daily. This has its effect on their calorie intake because an athlete performing high-intensity activities will burn more calories than another one whose trainings are less strenuous.

How much is enough?

We all know that TDEE is the output aspect of energy but it also important to know its input. This is called energy input. By knowing this, a person can reach and maintain a proportional functioning of their body. It is not necessary that a person’s stomach sizes depending on the amount of food he/she is consuming.

Physiology, psychology, and genetics are important factors that influence how much food they will take. A person never eats because they have to feed, they eat when feeling hungry. And a person feels hungry when their brain sends them signals about it.

A stomach responds to these signals in many different ways. A person may hear their stomach growl. And a person feels nutritional fulfilment and some satisfaction, then they have their stomach filled.

Genetics, behavioral or psychological influences, nutrients and the number of fat tissues influence how much energy an individual consumes in the form of food as well. When a person is getting their proper food consumption, it helps them to understand how much TDEE is required to have a fit and healthy lifestyle.

When a person is conversant with their total food consumption, it helps them understand how much TDEE is required to lead a fit and healthy lifestyle.


The TDEE calorie calculator is a convenient tool that is oftentimes used in programs for weight loss and gain. It helps the weight-watchers to understand the effects and consequences of their activity level and food they consume on their body and weight in particular. This information will help people to regulate the amounts and types of food they choose for their meal planning and the types of workouts they engage in.


This blog post is not intended to address individual circumstances. On the other hand, it is intended for general informational purposes. You should not make any kind of decision before consulting any professional. Any action you take is strictly at your own responsibility and risk.

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