Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Nutrition

How Do I Calculate My TDEE Manually?

TDEE is an important factor in losing, gaining, or maintaining body weight

Matthew Magnante

Written by Matthew Magnante

Last Updated onMay 3, 2022

How To Calculate Tdee

How To Calculate Tdee

TDEE or total daily energy expenditure isn’t too complex to understand. You see, for us to have the energy to do essentially anything, our bodies have to use the calories that we consume as a fuel source. 

Therefore, we’re “expending” energy. And this is similar to how a car needs gas to drive. You supply the fuel, it uses the fuel to keep going. 

But what factors are involved in the process of TDEE?

There are many factors that determine how many total calories you burn every day include…

  • Gender 
  • Age
  • Weight
  • Height
  • Activity levels
  • Body composition
  • Nutrition 
  • Genetics
  • Body temperature

However, the calculator or formula only considers gender, age, weight, height, and activity levels. So, let’s break down each one a little further so you can understand how each contributes to TDEE.

Gender

Men and women tend to burn calories at a different rate with men usually burning more overall and that’s because of the male hormones that allow men to have more muscle with less fat biologically. 

Women also need more fat for reproduction and the menstrual cycle. 

Calculating TDEE
Calculating TDEE

Age

As we get older, the metabolism naturally starts to slow down. But the likely main cause for this is because skeletal muscle uses up the most energy in the body. And we know that muscle loss is associated with aging.

Fat gain is also common as well which affects metabolic rate.

According to a scientific review, “It is shown that the decrease in muscle mass relative to total body may be wholly responsible for the age-related decreases in basal metabolic rate”. (1)

Weight 

Heavier individuals generally have a higher basal metabolic rate compared to lighter individuals. 

Height

Taller people tend to have more lean body mass overall due to the additional body surface area compared to a shorter individual.

Activity levels

Non-exercise activities and intentional exercise both burn calories although the latter obviously burns much more in the same period of time. Not to mention, exercisers usually benefit from excess post-exercise oxygen consumption (EPOC) which allows the body to burn additional calories for several hours following activity.

How to calculate TDEE using the formula

To calculate TDEE, you’ll need to first know the formula that makes this possible. There are several formulas that are used, However,  according to research, the Mifflin-St Jeor seems to be the most accurate. (2)

Here’s the Mifflin-St Jeor formula…

Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 

Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

So let’s do one example of how an individual could determine their TDEE with the formula. We’ll use a 25-year-old male who is 177cm/5’10 and weighs 72kg/160 lbs. You’ll also notice the formula uses the metric system.

So you’ll basically plug the male’s stats into the formula like so… 10 x weight (72) + 6.25 x height (177) – 5 x age (y) + 5 

This equates to 1,706 calories as your basal metabolic rate to support basic life functions.

Then based on your level of physical activity every day, this number obviously increases as your energy requirements will change.

Now, to calculate your TDEE, you’ll take your basal metabolic rate and multiply it by the activity factor formulas below… (3)

  • Sedentary — desk job and little to no exercise (multiply by 1.2)
  • Lightly Active — light exercise/sports 1–3 days/week (multiply by 1.375)
  • Moderately Active — moderate exercise/sports 3–5 days/week (multiply by 1.55)
  • Very Active — hard exercise/sports 6–7 days/week (multiply by 1.725)
  • Extremely Active — hard daily exercise/sports and physical job or training (multiply by 1.9) 

And it’s really just that simple (or at least we hope it was)! 

Try our TDEE Calculator: Find Total Daily Energy Expenditure.
Calorie Burning in Sports
Calorie Burning
Target Heart Rate
Target Heart Rate
Daily Calorie Needs
Daily Calorie Needs
Calculate BMI
Calculate BMI
Calorie Burning in Sports
TDEE Calculator
Daily Calorie Needs
Macronutrient
Calorie Deficit Calculator
Calorie Deficit
Calculate BMI
Body Type Quiz

The calculator provides optimal nutritional information based on your goals. Plus, it’ll give you some very handy additional information as well. 

This includes an estimate of your ideal weight, your BMI (body mass index), an estimate of your maximum muscular potential, and calorie/macronutrient requirements to reach your goals!

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Nutrition Tools
Previous Post

Thomas Davis Has Near-Accident Attempting 585lb Bench Press For 5 Reps

Next Post

Dan Solomon Answers If Kai Greene And Phil Heath Will Compete At 2020 Olympia

Matthew Magnante

Matthew Magnante

Matthew has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Recommended For You

Rowing Machine vs Treadmill

Rowing Machine vs Treadmill: Which One Should You Be Using

Whether you have joined a gym to lose weight or put on muscle mass, you probably would be doing some...

Get Ripped Workout

Get Ripped Workout – How to Lose Fat and Keep It off!

Whether you’re coming off a bulk, want to get in shape for a big social event, or want to get...

Weight Loss Tips

The Top 20 Simple Weight Loss Tips

toIf you want to lose weight, you need to eat less and exercise more. This creates a calorie deficit that...

The Liquid Diet

The Liquid Diet: Uses, Benefits, and How It Works

Liquid dieting can be a flexible dieting approach, as it doesn’t limit the types of foods that you can consume....

Pre Workout Weight Gain

Does Pre-Workout Make You Gain Weight?

Contrary to what a lot of people think, performance-boosting supplements are nothing new. In fact, for as long as humankind...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Calorie Calculator Doing Lunges

How Many Calories Do You Burn Doing Lunges?

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Calum Von Moger Home

Update: Calum Von Moger Finally Discharged From Hospital, Now Home And Walking 

Recent Reviews

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Best DMAA Pre Workout Alternatives

Top 12 Best DMAA Pre-Workout Alternatives for 2022

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.