How to calculate your TDEE made simple

The fastest way to calculate your TDEE

The fastest and easiest method for calculating your total daily energy expenditure, is by multiplying your total body weight by a certain amount of calories for each pound of body weight.
If you have an average amount of muscle mass and body fat, this method can be quite accurate.

To maintain your current weight you multiply your current body weight by 15 calories per pound of bodyweight.

For example 200 pounds multiplied by 15 calories, would give you a maintenance level calorie intake of 3000 calories per day!

If you want to lose weight you would multiply your current body weight by 12 calories per pound of bodyweight.

This would be 200 pounds multiplied by 12 calories, which would give you 2400 calorie intake for weight loss.

This quick formula does not take into account your current body composition or your current activity levels.

But if you want to get a quick ball park figure of your optimum daily calorie intake...it does the job.




Using BMR will be even more accurate

Formulas for calculating your daily maintenance calorie intake based on your basal metabolic rate (BMR), that are multiplied by your activity level, will always be the more accurate.
YOUR FIRST OPTION...

The first formula The Harris-Benedict formula can be used if you have not calculated your lean body mass (LBM).

For this formula you use your age, sex, height and weight to determine your basal metabolic rate (BMR).

It is much more accurate than the quick formula above, but not as accurate as the Katch-McArdle formula below. Here is the formula:

-For Men to calculate BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

-For Women to calculate BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

...For your weight, 1 kilogram = 2.2 pounds

...For your height, 1 inch = 2.54 cm

Example #1: You are a male, 35 years old, 6 foot tall (182.88 cm), you weigh 200 pounds (91 kg). Your basal metabolic rate (BMR) will be 66 + 1246.7 + 914.4 – 238 = 1989.1 calorie intake per day!

Example #2: You are a female, 35 years old, 5 feet 6 inches tall (170.69 cm), you weigh 132 pounds (60 kg). Your basal metabolic rate (BMR) will be 655 + 576 + 307.24 – 164.5 = 1373.74 calorie intake per day!

Once you know your BMR (basal metabolic rate) then use your daily activity factor to get your total daily energy expenditure (TDEE):

-Sedentary................BMR x 1.2 (little exercise)

-Lightly active...........BMR x 1.375 (light exercise)

-Moderately active.....BMR x 1.55 (moderate exercise)

-Very active.............BMR x 1.725 (hard exercise)

-Extremely active......BMR x 1.9 (hard exercise daily)

For example #1... if you are a moderately active male…your TDEE will be 1989.1 calories times your activity level of 1.55 which equals 3083 calories per day.

For example #2... if you are a moderately active female, your TDEE will be 1373.74 calories times your activity level of 1.55 which equals 2129.30 calories per day.

The Harris-Benedict equation has a separate formula for men and women, because as we already mentioned, most men have higher muscle mass and larger bodies.

YOUR SECOND OPTION...

The second formula Katch-McArdle, takes into account your lean body mass (LBM), and will be the most accurate formula that you can use, to get the most accurate total daily energy expenditure.

The formula is BMR = 370 + (21.6 x lean body mass in kg), for both men and women.


Example #1: You are a male, you weigh 200 pounds (91 kg). Your body fat percentage is 20% (40 pounds fat, 160 pounds lean body mass) Your lean body mass (LBM) is 72.72 kg. Your basal metabolic rate (BMR) will be 370 + (21.6 x 72.72) = 1940.75 calorie intake per day!

Example #2: You are a female, you weigh 132 pounds (60 kg). Your body fat percentage is 20% (26.4 pounds fat, 105.6 pounds lean body mass) Your lean body mass (LBM) is 48 kg. Your basal metabolic rate (BMR) will be 370 + (21.6 x 48) = 1406.8 calorie intake per day!

Once you know your BMR then use your daily activity factor to get your total daily energy expenditure (TDEE):

-Sedentary................BMR x 1.2 (little exercise)

-Lightly active...........BMR x 1.375 (light exercise)

-Moderately active.....BMR x 1.55 (moderate exercise)

-Very active.............BMR x 1.725 (hard exercise)

-Extremely active......BMR x 1.9 (hard exercise daily)


For example #1... if you are a moderately active male…your TDEE will be 1940.75 calories times your activity level of 1.55 this will be 3088 calories per day.

For example #2... if you are a moderately active female, your TDEE will be 1406.8 calories times your activity level of 1.55 this will be 2180.54 calories per day.

As you can see the difference between the second and third formula is very minimal.

I hope you helps .