Daily Energy Expenditure (TDEE) Calculator
Hitung TDEE Kamu
Notes
The information and results from this TDEE calculator are estimates and are not intended to substitute for professional medical advice, diagnosis, or nutritional recommendations. Calorie needs can vary depending on many individual factors that may not be fully addressed in this calculator (such as health conditions, dietary history, or genetics).
For personalized diet recommendations, an appropriate exercise plan, or if you have a specific health condition, always consult a doctor, registered dietitian, or qualified fitness professional. This calculator's results are a starting point to help you understand your body's general energy needs.
Frequently Asked Question
TDEE is an estimate of the total number of calories your body burns in a day. This figure includes the energy used for basic body functions (BMR) plus the calories burned from digesting food and all physical activity you do, including exercise and daily movement.
BMR (Basal Metabolic Rate) is the minimum number of calories your body burns at rest just for basic functions (such as breathing and heart rate). TDEE is BMR plus all the calories you burn from daily activities. Therefore, BMR is a component of TDEE, and TDEE is always higher than BMR.
This calculator provides a highly relevant TDEE estimate using a proven formula (such as the Mifflin-St Jeor formula) and the data you provide. However, this is an estimate.
Factors such as body composition (muscle-to-fat ratio) and individual metabolic variations can affect results. For more precise figures, consulting a nutritionist is recommended.
The TDEE number is the basis for adjusting your calorie intake according to your goals:
- Lose Weight: Consume calories slightly below your TDEE (calorie deficit).
- Building Muscle (Bulking): Consume calories slightly above your TDEE (calorie surplus).
- Maintaining Weight: Consume calories close to your TDEE number.
It's a good idea to recalculate your TDEE if there are significant changes in:
- Your weight (gain or loss of more than 2-3 kg).
- Your level of physical activity (e.g., starting or stopping regular exercise).
- Your fitness goals (e.g., from weight loss to muscle gain).
- In general, reviewing every few months can help maintain accuracy.
Yes, this calculator asks you to select your daily physical activity level (ranging from sedentary to very active), which directly affects your TDEE calculation. It's important to choose the most honest and accurate activity level.
