Figuring out your calorie needs is a key part of achieving your fitness goals. Without accurate control of your energy in and energy out you will not have any progress. We’ve put together a simple calculator to give you a rough estimate on how many calories you should be consuming daily. Use it to get your TDEE and BMR figures.
What are TDEE & BMR?
TDEE and BMR are commonly used terms in the nutrition and fitness community. Your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) are measures of how much energy your body used to survive and function day to day.
At the most basic, your BMR is how many calories you burn doing absolutely nothing and your TDEE is how many calories you burn when all of your activities are included.
In more specific terms;
-BMR Man = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
-BMR Woman = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161Source
1. TDEE for a lightly active person = BMR X 1.375
2. TDEE for a regular exerciser = BMR X 1.425
3. TDEE for a highly active person* = BMR X 1.55
*Think a postman that hits the gym 5 days a weekSource
Check out our article on budget fitness to see some more information about these processes.
How do I use the calculator?
To use this calculator all you need to know is your weight, height, and to estimate your daily activity level. Use the calculator as follows:
- Enter weight in KG
- Enter height in CM
- Enter Age
- Select your biological sex
- Select your level of activity
So, once you have your TDEE estimate it is a good idea to eat at this number for a period of time to see if you weight remains static. If you stay the same weight over 14 days then you are likely working under an accurate assumption.
However, if you have gained or lost weight you can get a new estimate by doing the following;
Take the number you’ve gained/lost in KG an multiply by 7,700. This is how many calories above/below maintenance you’ve eaten. To find your TDEE divide it by the number of days and add/subtract from your estimated TDEE here.
BearMoney recommends checking your TDEE accuracy periodically.
So there you have it, an estimated calorie intake to work around. Let us know in the comments if your estimate surprised you or if you’ve used these estimates successfully.