TEF represents the energy expenditure required for digesting, absorbing, and metabolizing the food you eat. Your activity level can be classified into various categories, ranging from sedentary (little to no exercise) to very active (intense exercise or a physically demanding job). This component accounts for the calories burned during all types of physical activity, from walking and working out to household chores. BMR is influenced by factors such as age, gender, weight, and height. It's as if you were lying in bed all day without any physical activity. Your BMR is the number of calories your body needs to perform essential functions like breathing, circulation, and cell production while at rest. To better understand TDEE, let's break down its key components:

Interested in diving deeper into fitness metrics? Explore our BMI Calculator, BMR Calculator, TDEE Calculator, and Body Fat Calculator for a thorough insight into your health parameters. Your TDEE is essentially the number of calories you need to maintain your current weight, and it serves as the foundation for reaching your fitness goals, whether it's losing weight, gaining muscle, or simply staying healthy. This calculation takes into account various factors, including your Basal Metabolic Rate (BMR), physical activity, and more. If you are a beginner, you can start with a deficit of 200 to 300 calories initially and then build up to eating 500 to 750 calories under your maintenance calories.TDEE stands for Total Daily Energy Expenditure, and it represents the total number of calories your body burns in a day. Increased physical activity means more weight loss. So, if your TDEE is 2,000 calories, eating 1,500 calories a day for 7 days may help you achieve a weight loss of 1 pound a week as long as you keep your daily activities consistent. TDEE chart shows a male (5’ 7” and 155 lbs.) and a female (5’ 4” and 110 lbs.) sedentary lifestyle Physical activity (Exercise)Īccording to the American Heart Association, you need to eat 500 calories less than your maintenance calories a day to lose 1 pound of weight a week. TDEE = 1.9 × BMR if you have an extremely active lifestyle (strenuous training 2 times a day)īased on the above TDEE formula, a male (5’ 7” and 155 lbs.) and a female (5’ 4” and 110 lbs.) have a sedentary lifestyle as shown in the below chart.TDEE = 1.725 × BMR if you have a very active lifestyle (heavy exercise 6-7 days per week).TDEE = 1.55 × BMR if you have a moderately active lifestyle (moderate exercise 3-5 days per week).TDEE = 1.375 × BMR if you have a lightly active lifestyle (light exercise 1-3 days per week).TDEE = 1.2 × BMR if you have a sedentary lifestyle (little to no exercise and work a desk job).Your TDEE equals your maintenance calories. Next, you need to calculate your TDEE, which is the total number of calories you burn including your BMR. 43 years old) and a female (5' 3' 130 lbs. Female BMR formula = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)īMR chart shows a male (5' 7' 170 lbs.Male BMR formula = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) − (6.8 × age in years).One popular formula for calculating BMR is the Harris-Benedict formula. So, if you weigh 150 pounds, your maintenance calories will be 150 × 15 = 2,250 calories.Īnother way to calculate your maintenance calories is knowing your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).īMR is the number of calories needed to maintain basic life-sustaining functions, such as breathing, maintaining blood pressure, and digesting food. Moderately active means engaging in physical activity equivalent to walking about 1.5-3 miles a day at 3-4 miles an hour, in addition to daily living activities. The first step to calculating your calorie deficit is to find out how many calories you need in a day to maintain your weight, also called maintenance calories.Ī rough estimate for calculating maintenance calories for a moderately active person is multiplying body weight in pounds by 15 (you roughly need 15 calories per pound of your body weight to maintain your current weight). To calculate your calorie deficit for weight loss, follow these two basic steps: Step 1: Calculate your maintenance calories

This means eating 500 to 1000 calories below your maintenance calories a day.Ī calorie deficit means consuming fewer calories than your body uses in a day. For sustainable and safe weight loss, it is advisable to aim for losing about 1-2 pounds a week.

Most accurate tdee formula