This calorie estimator computes your Total Daily Energy Expenditure(TDEE) based on factors such as age, gender, and physical activity level. It serves as a valuable tool to offer insight into your activity level and weight management journey.

## About Total Daily Energy Expenditure (TDEE)

Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs in a day to maintain its current weight. TDEE is influenced by several factors, including your Basal Metabolic Rate (BMR), physical activity level, and the thermic effect of food.

Here's a breakdown of these components:

1. Basal Metabolic Rate (BMR): The number of calories your body needs to maintain basic physiological functions like breathing, circulation, and cell production while at rest. BMR accounts for the largest portion of your TDEE.

2. Physical Activity Level (PAL): The calories burned through physical activities, ranging from exercise to daily activities like walking, typing, or even fidgeting.

3. Thermic Effect of Food (TEF): The calories burned in the process of digesting, absorbing, and metabolizing food. This typically accounts for about 10% of your total caloric intake.

To estimate your TDEE, you can follow these steps:

1. Calculate your BMR: Use an equation such as the Harris-Benedict, Mifflin-St Jeor, or Katch-McArdle formula. For example, the Mifflin-St Jeor formula is:

- For men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

- For women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

2. Determine your Physical Activity Level (PAL): Multiply your BMR by the appropriate activity factor:

- Sedentary (little or no exercise): BMR x 1.2

- Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375

- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725

- Super active (very hard exercise/physical job, & exercise 2x/day): BMR x 1.9

3. Calculate your TDEE: Multiply your BMR by your activity factor to get your TDEE.

Here is an example calculation:

1. A 30-year-old man weighing 70 kg and 175 cm tall:

- BMR = 10 x 70 + 6.25 x 175 - 5 x 30 + 5 = 1667.5 calories/day

2. If he is moderately active:

- TDEE = 1667.5 x 1.55 = 2584.6 calories/day

His TDEE is approximately 2585 calories per day. This is the total number of calories he needs to maintain his current weight given his activity level.

## Are you contemplating weight loss?

Here's the science behind shedding fat:

1 pound of fat = 3500 calories,

Reduce your daily intake by 250 calories,

and you'll shed one pound every two weeks.

## Understanding BMR

**BMR**- Basal Metabolic Rate. BMR represents the baseline energy expenditure (typically measured in calories) required by the human body to maintain vital functions while at rest. In this state, energy consumption is allocated solely to sustain the functionality of essential organs such as the heart and lungs, as well as fundamental bodily processes like respiration, blood circulation, and temperature regulation. Basal metabolic rate typically contributes to approximately 60-75% of the total calories burned daily.

## Explore Popular Exercises: Calories Burned in One Hour

Calories Burned in a 1-Hour Session | |||
---|---|---|---|

Weight 160 pounds | Weight 200 pounds | Weight 240 pounds | |

Backpacking | 510 | 640 | 760 |

Basketball game | 580 | 730 | 870 |

Bicycling, < 10 mph, leisure | 290 | 360 | 440 |

Bowling | 220 | 270 | 330 |

Canoeing | 250 | 310 | 380 |

Dancing, ballroom | 220 | 270 | 330 |

Golfing, carrying clubs | 310 | 390 | 470 |

Hiking | 440 | 540 | 660 |

Ice skating | 510 | 630 | 760 |

Rope jumping | 860 | 1,070 | 1,280 |

Running, 5 mph | 600 | 750 | 900 |

Running, 8 mph | 860 | 1,070 | 1,280 |

Skiing, cross-country | 500 | 620 | 740 |

Skiing, downhill | 310 | 390 | 470 |

Baseball | 360 | 450 | 540 |

Stair treadmill | 650 | 820 | 980 |

Swimming, laps | 420 | 530 | 630 |

Volleyball | 290 | 360 | 430 |

Walking, 2 mph | 200 | 250 | 300 |

Walking, 3.5 mph | 310 | 390 | 460 |