Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn each day, essential for weight management, fitness planning, and nutrition optimization.
A 30-year-old man weighing 100.0 kg with little to no physical activity requires approximately 2,338 calories per day to maintain their current weight. This includes a base metabolic rate (BMR) of 1,949 calories for basic bodily functions, plus additional energy needs based on their activity level.
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1949 calories
Calories needed for basic bodily functions at rest
2338 calories
Total calories burned per day with your activity level
There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day, including all activities and bodily functions. Understanding your TDEE is crucial for effective weight management, fitness planning, and nutritional optimization.
Your TDEE consists of several components:
TDEE is calculated using one of two formulas to determine your Basal Metabolic Rate (BMR), and then multiplying it by an activity factor that represents your lifestyle:
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
BMR = 370 + (21.6 × Lean Body Mass in kg)
Where Lean Body Mass = Weight in kg × (1 - body fat percentage / 100)
Once you know your TDEE, you can use it to set calorie goals based on your fitness objectives:
Remember that a pound of fat equals approximately 3,500 calories, so a 500-calorie daily deficit should result in about 1 pound of weight loss per week.
Several factors can influence your TDEE, including:
Your TDEE isn't static and can change as your body composition, activity level, and age change. It's recommended to recalculate your TDEE:
Knowing your TDEE helps you understand how many calories you need to maintain, lose, or gain weight. It's a crucial metric for creating effective nutrition plans and reaching your fitness goals.
Yes, TDEE can change with variations in weight, muscle mass, age, activity level, and even environmental factors. It's important to recalculate your TDEE periodically, especially after significant body composition changes.
TDEE calculations provide a good estimate but aren't 100% accurate. Individual metabolism can vary by up to 10-15%. For best results, use your calculated TDEE as a starting point and adjust based on your actual results over 2-3 weeks.
Including your body fat percentage enables us to use the Katch-McArdle formula, which accounts for lean body mass and can provide a more personalized TDEE estimate, especially for individuals with higher muscle mass or athletic builds.
Yes, knowing your TDEE is valuable for muscle building. Generally, you'll need a calorie surplus (200-500 calories above TDEE) along with adequate protein intake and resistance training to build muscle effectively.
As a 30 year old male weighing 100 kg with a sedentary lifestyle, you need approximately 2338 calories per day to maintain your current weight. This includes 1949 calories for basic bodily functions (BMR) plus additional calories for your daily activities.
With your current sedentary lifestyle, you can increase your TDEE by incorporating more movement into your daily routine. Simple changes like taking regular breaks to walk, using a standing desk, taking stairs instead of elevators, or starting a light exercise routine can help boost your daily calorie burn above your current 2338 calories.
To lose weight safely at your current TDEE of 2338 calories, aim for 1838 calories per day, creating a 500-calorie deficit. This should result in approximately 1 pound (0.45 kg) of weight loss per week. Focus on nutrient-dense foods and maintain your a sedentary lifestyle to support healthy weight loss.
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