TDEE Calculator

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.

TDEE Results for a 50 Year Old Man at 130 kg

A 50-year-old man weighing 130.0 kg with little to no physical activity requires approximately 2,578 calories per day to maintain their current weight. This includes a base metabolic rate (BMR) of 2,149 calories for basic bodily functions, plus additional energy needs based on their activity level.

You left the body fat percentage field blank. A more accurate formula is used when you provide this value. Find your body fat % in seconds with Fat Detective

BMR (Basal Metabolic Rate)

2149 calories

Calories needed for basic bodily functions at rest

TDEE (Total Daily Energy Expenditure)

2578 calories

Total calories burned per day with your activity level

Calorie Goals

🔥 Weight Loss (Deficit of 500 calories) 2078 calories
⚖️ Weight Maintenance 2578 calories
💪 Weight Gain (Surplus of 500 calories) 3078 calories

Macronutrients

There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

Moderate Carb (30/35/35)

protein 193 g
fats 100 g
carbs 226 g

Lower Carb (40/40/20)

protein 258 g
fats 115 g
carbs 129 g

Higher Carb (30/20/50)

protein 193 g
fats 57 g
carbs 322 g

Moderate Carb (30/35/35)

protein 156 g
fats 81 g
carbs 182 g

Lower Carb (40/40/20)

protein 208 g
fats 92 g
carbs 104 g

Higher Carb (30/20/50)

protein 156 g
fats 46 g
carbs 260 g

Moderate Carb (30/35/35)

protein 231 g
fats 120 g
carbs 269 g

Lower Carb (40/40/20)

protein 308 g
fats 137 g
carbs 154 g

Higher Carb (30/20/50)

protein 231 g
fats 68 g
carbs 385 g

What is TDEE and Why is it Important?

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.

Components of TDEE

Your TDEE consists of several components:

How is TDEE Calculated?

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:

1. Mifflin-St Jeor Formula (Default)

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

2. Katch-McArdle Formula (Used when body fat % is provided)

BMR = 370 + (21.6 × Lean Body Mass in kg)

Where Lean Body Mass = Weight in kg × (1 - body fat percentage / 100)

Activity Multipliers

How to Use Your TDEE Results

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.

Factors Affecting Your TDEE

Several factors can influence your TDEE, including:

Tracking Your TDEE Over Time

Your TDEE isn't static and can change as your body composition, activity level, and age change. It's recommended to recalculate your TDEE:

Frequently Asked Questions

Why should I know my 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.

Can TDEE change over time?

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.

How accurate are TDEE calculations?

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.

Why is body fat percentage important for TDEE calculations?

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.

Can I use TDEE for muscle building?

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.

How many calories do I need as a 50 year old male?

As a 50 year old male weighing 130 kg with a sedentary lifestyle, you need approximately 2578 calories per day to maintain your current weight. This includes 2149 calories for basic bodily functions (BMR) plus additional calories for your daily activities.

How can I increase my TDEE with a sedentary lifestyle?

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 2578 calories.

What's the best way to lose weight at my current TDEE of 2578 calories?

To lose weight safely at your current TDEE of 2578 calories, aim for 2078 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.

Should I adjust my calorie intake at my current weight?

At your current weight of 130 kg, it's recommended to consult with a healthcare provider before making significant dietary changes. While your calculated TDEE is 2578 calories, a medical professional can provide personalized guidance considering your specific health circumstances.