Calculate TDEE (total daily energy expenditure)
Note: If you don’t know your Body Fat % then see the reference image below the calculator.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total energy you expend in a day. It guides how many calories you should consume to either lose fat or build muscle.
Why TDEE Matters?
To lose fat, eat below your TDEE. For muscle building, consume slightly above it. Knowing your TDEE helps tailor your diet to your goals.
Science of Fat Loss Using TDEE
Discover your TDEE and connect with Abhinav Malhotra, founder of AbhiFit and recognized as a top personal trainer in the UAE. He offers personalized coaching using scientific methods.
90% of People Guess Their Body Fat % Wrong! Are You One of Them? (Check This Below Visual Guide)
TDEE Calculator
Enter your details below to calculate your TDEE:
Understanding TDEE
Factors Influencing TDEE
How to Calculate Your TDEE
Your TDEE is influenced by your BMR, which varies by age, weight, and other factors. Use the Katch-McArdle formula for accuracy.
To calculate BMR:
Adjusting Calorie Intake for Fat Loss
To lose fat, consume fewer calories than your TDEE. For a rough estimate, a 20% caloric deficit is effective. For example, if a female needs 2400 calories daily, reducing by 480 calories would mean consuming 1920 calories per day.
Set Your Macronutrients
A personal trainer can help you determine the balance of protein, fats, and carbohydrates needed:
Monitor and Adjust
Your TDEE and BMR are estimates. If weight loss isn’t as expected, adjust calorie intake by 100 calories and reassess weekly.
Contact Abhinav
For expert guidance, reach out to Abhinav Malhotra to achieve your fitness goals with personalized advice.
Remember These 5 Fundamental Rules of Weight Loss!
