TDEE Calculator

What is the TDEE Calculator?

The TDEE (Total Daily Energy Expenditure) Calculator estimates the number of calories you burn in a day based on your age, gender, weight, height, and activity level. It uses the Harris-Benedict Equation to calculate your Basal Metabolic Rate (BMR) and adjusts it based on your activity level to estimate your TDEE.

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Why Use the Calculator?

1. Calorie Tracking: Helps you understand how many calories you need to maintain, lose, or gain weight.
2. Fitness Planning: Assists in creating personalized diet and exercise plans.
3. Weight Management: Provides a baseline for managing your calorie intake and expenditure.

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How Does the Calculator Work?

The calculator uses the following steps:

1. Input Your Details:
   • Age: Enter your age in years.
   • Gender: Select your gender (male or female).
   • Weight: Enter your weight in kilograms.
   • Height: Enter your height in centimeters.
   • Activity Level: Select your activity level (sedentary, lightly active, moderately active, very active, or super active).
2. Calculation:
   • The calculator calculates your Basal Metabolic Rate (BMR) using the Harris-Benedict Equation.
   • It adjusts your BMR based on your activity level to estimate your Total Daily Energy Expenditure (TDEE).
3. Result:
   • The calculator displays your estimated TDEE in calories per day.

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Example Calculation

• Input:
  • Age: 30
  • Gender: Male
  • Weight: 70 kg
  • Height: 175 cm
  • Activity Level: Moderately Active
• Output:
  • Your Total Daily Energy Expenditure (TDEE): 2500 kcal/day

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Activity Level Definitions

• Sedentary: Little or no exercise.
• Lightly Active: Light exercise/sports 1-3 days/week.
• Moderately Active: Moderate exercise/sports 3-5 days/week.
• Very Active: Hard exercise/sports 6-7 days/week.
• Super Active: Very hard exercise/physical job.

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Limitations of the Calculator

1. General Estimate: The calculator provides an estimate and may not account for individual variations like metabolism or medical conditions.
2. Consult a Professional: For precise calculations, consult a dietitian or fitness expert.

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How to Use the Calculator

1. Enter your age, gender, weight, height, and activity level.
2. Click the Calculate button.
3. The result will display your estimated TDEE in calories per day.

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Tips for Managing Your TDEE

1. Maintain Weight: Consume calories equal to your TDEE.
2. Lose Weight: Consume fewer calories than your TDEE (calorie deficit).
3. Gain Weight: Consume more calories than your TDEE (calorie surplus).
4. Balanced Diet: Focus on nutrient-dense foods to meet your calorie needs.
5. Regular Exercise: Incorporate physical activity to increase your TDEE and improve overall health.