We’re re-coding our TDEE Calculator to fit in this website.
But this is a great one to use over at tdeecalculator .net and I like it a lot.
What is TDEE?
At the Weight Loss Simplified link above you’ll get a full explanation of how to lose weight and body fat with your TDEE numbers. But here’s a quick breakdown of TDEE specifically:
Your TDEE is comprised of your basal metabolic rate (BMR) plus additional energy burned through physical activity and the food you eat.
TDEE or Total Daily Energy Expenditure is a compilation of your:
– TEF – the energy burned through food absorption (TEF – The thermic effect of food – when we eat it takes energy to absorb and utilize this food and a rough approximation is it costs around 10% depending on the macronutrient profile in your diet i.e fats,carbs,protein etc)
– And your physical activity.
To calculate your TDEE (Total Daily Energy Expenditure) you’d multiply your BMR (which you have from the above calculator) by activity multipliers:
We can use an equation with activity multipliers to calculate our TDEE – one of the best is the Katch-McArdle equation.
*Note: these multipliers are said to OVER estimate your energy expenditure so by modifying them slightly as listed below it will allow you to not be stuck in too small a calorie deficit to see results.
And these calculations are not 100% accurate but simply a valuable way to create a baseline that you can deduct calories from to put yourself into a daily calorie deficit (negative energy balance to lose weight and body fat)
The modified Katch-McArdle equation (thanks to muscleforlife)
1.1 = sedentary (little or no exercise)
1.2 = light activity (light exercise/sports 1 to 3 days per week)
1.35 = moderate activity (moderate exercise/sports 3 to 5 days per week)
1.45 = very active (hard exercise/sports 6 to 7 days per week)
1.6 to 1.8 = extra active (very hard exercise/sports 6 to 7 days per week and physical job)
Male subject / very active): BMR of 2000 calories
2000 X 1.45 = TDEE of 2900 calories daily as a baseline.
Then deduct 20-25% from this to give yourself a daily deficit:
2900 – 580 (20%) = 2320 calories per day to be consumed
*Adjust and play around with this formula and see what works best for you.
Hope this is of use and helps you get your daily calories dialed in.