Use this calculator to quickly estimate your Total Daily Energy Expenditure (TDEE) and take control of your health goals today! Want to build your own? Grab the complete source code at the bottom of this page and start creating your own TDEE calculator now!

What Is TDEE? (Total Daily Energy Expenditure)

TDEE stands for Total Daily Energy Expenditure. In simple terms, it’s the total amount of energy (or calories) your body uses in a day. It includes everything—from breathing and digesting food to walking, working, and exercising. TDEE is not easy to measure and can vary from day to day, but you can estimate it by considering your BMR, your level of physical activity, and the thermic effect of food.

Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body burns when you’re completely at rest. This means you’re not moving, not digesting, and are in a neutral-temperature environment. It’s the energy your body needs to keep you alive, like keeping your heart beating, lungs working, and brain active.

Activity Level

All the movement you make throughout the day is considered your activity level. It can also be a planned exercise, such as running or working out at the gym. It also covers things you do every day, such as walking to the store, cleaning your room, or standing at your job. They are divided into two main groups:

• Exercise-related activity (gym, sports)
• Non-exercise activity thermogenesis (NEAT)—this is the energy used for regular tasks that aren’t workouts.

The Thermic Effect of Food (TEF)

Your body needs energy to break down and use the food you eat. This is called the thermic effect of food. Typically, this accounts for approximately 10% of your daily calorie intake. But the kind of food you eat is essential. Digesting protein requires more energy than digesting fat.

How Is TDEE Calculated?

To estimate TDEE, you start by calculating your BMR using formulas like:

• Mifflin-St. Jeor Equation
• Harris-Benedict Equation
• Katch-McArdle Formula (best for people with higher muscle mass)

These formulas use your age, height, weight, and gender.

After you get your BMR, you multiply it by a factor that reflects your activity level (from minor to a lot). This helps you determine how many calories you should consume each day. The thermic effect of food is also sometimes considered, but it usually doesn’t play a big role.

TDEE shows you the number of calories you burn every day. If you know your Total Daily Energy Expenditure (TDEE), you can work toward losing fat, gaining muscle, or simply maintaining your weight.

Technologies Used

• HTML (Hypertext Markup Language)
• CSS (Cascading Style Sheets)
• JS (JavaScript)

Download Source Code

Want to create your tool website and start earning? Download the source code, and you’re ready to go. These codes are simple, clean, and ready to use. It’s a great way to boost your website and turn it into something useful—and maybe even profitable. Give it a try!

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