Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Nutrition

How Do I Calculate My TDEE Manually?

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

Written by Matthew Magnante, ACE

Last Updated on14 December, 2022 | 12:19 PM EDT

Ask Question?

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. 

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

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) 

For example, if you are lightly active, your TDEE would be: TDEE = BMR x 1.375 = 1,185 x 1.375 = 1,631 calories

And it’s really just that simple (or at least we hope it was)! Or you can just use our easy to use TDEE Calculator.

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!

Calorie Burning in Sports
Calorie Burning
Target Heart Rate
Target Heart Rate
Daily Calorie Needs
Daily Calorie Needs
Calculate BMI
Calculate BMI
Calculate TDEE
TDEE Calculator
Daily Calorie Needs
Macronutrient
Calorie Deficit Calculator
Calorie Deficit
Calculate BMI
Body Type Quiz

If you have any questions about this article, please feel free to contact Matthew Magnante by leaving a comment below.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
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, ACE

Matthew Magnante, ACE

Matthew is an ACE (American Council On Exercise) certified fitness professional who 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, traveling, and always working to improve overall.

Related

Four Months Weight Loss
Nutrition

4 Months to a New You: Your Ultimate Guide to Crushing Weight Loss Goals

BMI Charts
Tools

BMI Chart for Men and Women: Are You at a Healthy Weight?

Negative Calorie Summer Foods
Nutrition

The Truth About “Negative Calorie” Summer Foods: Do They Actually Burn Fat?

Walking For Fat Loss
Walking

The 10% Body Fat Walking Plan: Your Step-by-Step Guide to a Leaner You

Carb Cycling Meal Plan
Diet

Maximize Metabolism: Get Better Results with This 7-Day Carb Cycling Diet

Intermittent Fasting vs. Small Meals
Fasting

Intermittent Fasting vs. Small Meals: Which is Best for Weight Loss?

Leave a Reply Cancel reply

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

Latest

The “Spice Up Your Summer” Diet: 3 Thermogenic Spices to Naturally Boost Your Metabolism

Alan Ritchson Shows Off Ripped Upper Body, Hits ‘Low-Ish Weight & High Volume’ Workout for Hypertrophy and Longevity

Arnold Schwarzenegger Says Standing Throughout the Day Can Reduce Risk of Early Death by Up to 55%

Tom Platz Says Using Higher Reps and Heavier Weights on Different Training Days is the ‘Secret’ to Bodybuilding

Forget the Gym — These 3 Kettlebell Moves Will Transform Your Entire Body

Mr. Olympia Icons Arnold Schwarzenegger and Ronnie Coleman Team Up for Delt and Arm Workout at Gold’s Gym Venice

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.