TDEE and BMR Calculator
This TDEE and BMR Calculator is very useful in calculating the total daily energy expenditure and it approximates the basal metabolic rate also the amount of energy consumed in the resting phase in a normal temperate environment, and a postabsorptive state. This calculator estimates TDEE using elements such as a person's basal metabolic rate (BMR), level of activity, and food thermic effect.
What is TDEE and BMR?
TDEE is the abbreviation of “Total Daily Energy Expenditure”. Total daily energy expenditure (TDEE) is a value that shows how many calories a person’s body burns through the whole day.
Basal Metabolic Rate:
BMR is the abbreviation of “Basal Metabolic Rate”. Regardless of how much time you spend lying in bed, your body still needs calories to perform basic bodily functions like breathing, digestion of food & maintaining a healthy body temperature. BMR is a measure of the average number of calories the body requires to perform tasks of everyday living before any additional activity or exercise.
Activity Level:
The more you use the more calories you burn. When calculating how many calories you burn a day, you must take your basal metabolic rate into account as well as your overall level of activity. Exercise burns an additional amount of calories on days when you exercise.
Thermic Effect of Food:
The thermic effect is an increase in metabolism that occurs after ingesting food. The process of digesting, absorption & storing nutrition in food requires energy. Due to the thermic effect of food, consuming calories actually increases the rate at which your body burns calories.
What is BMR vs. TDEE?
Total Daily Energy Expenditure (TDEE), as the name suggests gives us an idea about how many total calories are burnt by the body in a day.
Basal Metabolic Rate (BMR) tells us the calorie needed by the body when it is resting without doing any additional activity.
Basically, the value of BMR is always lower than TDEE because of the activity multiplier which varies from the factor of 1.2 to 1.9.
Different Equations to Compute the BMR and TDEE
These are the main 3 different formulas used for the calculation of BMR.
Harris-Benedict (Revised)
Women: 9.247 × weight [kg] + 3.098 × height [cm] - 4.330 × age[y] + 447.593
Men: 13.397 × weight [kg] + 4.799 × height [cm] - 5.677 × age[y] + 88.362
Mifflin-St Jeor
Women: 10 × weight [kg] + 6.25 × height [cm] - 5 × ages[y] - 161
Men: 10 × weight [kg] + 6.25 × height [cm] - 5 × age[y] + 5
Katch-McArdle (Original)
370 + (21.6 × (weight [kg] × (1 - body fat percentage)))
Activity Multiplier is used after calculating BMR to calculate TDEE
Inactive = BMR × 1.2 (very less to no exercise)
Low = BMR × 1.375 (less exercise/sports 1-3 times/week)
Medium = BMR × 1.55 (medium exercise/sports 3-5 times/week)
High = BMR × 1.725 (intense exercise/sports 6-7 times/week)
Intense = BMR × 1.9 (hard daily exercise/sports, intense physical job)
How is TDEE calculated?
Simply follow these steps:
- First, check the age & write down the gender of a person.
- Check the details of the weight and height of a person.
- Out of the three equations, choose the equation to use to calculate your TDEE and BMR
- Select the activity which you think is most relevant from the chart: custom, intense, high, medium, low, and inactive. Whatever option you choose, check the activity multiplier from the relevant field.
- Enter the values in the respective formula to calculate the answer.
Kindly visit onlinecalculator.guide to calculate all the difficult calculations with accuracy.
Solved Example to find Total Daily Energy Expenditure, BMR
Find the TDEE & BMR of a person using the Harris-Benedict equation if a woman is having a low activity multiplier. Also, she is of the age of 30 years & height of 160 cms has a weight of 51 kgs.
Solution:
Let us check the given info first.
Age = 30 years, height =160 cm, weight = 51 kgs
Here, the formula for calculating BMR for women is as follows.
BMR = 9.247 × weight [kg] + 3.098 × height [cm] - 4.330 × age[y] + 447.593
= 1284 calorie/day
Now, this person has a low activity multiplier. That means for low activity multipliers, the formula to calculate TDEE is
TDEE (Low) = BMR × 1.375
= 1766 calories/day
BMR = 1284 calories/day & TDEE = 1766 calories/day
FAQ's on BMR and TDEE Calculator Net
1. Can I use BMR or TDEE to lose bodyweight?
Yes, BMR can be used for determining the calorie needs and TDEE can help in determining how much you need to burn every day during normal activity and exercise.
2. What percentage of TDEE is BMR?
BMR constitutes 70% of TDEE as it is the component of TDEE, thus BMR is always smaller than TDEE.
3. What is the method to calculate BMR and TDEE for weight loss?
It can be easily calculated by performing the multiplication of BMR by 1.2 to 1.9 (based on the activity level).
4. How are BMR and TDEE different?
BMR depicts the total number of calories burned by a person at rest whereas TDEE is referred to as the sum of BMR and the additional calories burned with the exercises of physical activities.