The Best TDEE Calculator

Everything revolving around fitness can be quite confusing. Information from one source differs from the other. How are we supposed to know if the advice we are following is even right?

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One way to ensure you’re doing it RIGHT is by using a TDEE Calculator and Macro Calculator!

If you’ve read any of my articles, you know I’m BIG on eating properly while incorporating healthy foods.

So before you decide to start plugging in all of your information into the calculators, I want to cover a few things that people often overlook.

TDEE Calculator Tip #1 – Understand What TDEE Actually Is

It stands for “Total Daily Energy Expenditure“, which is just a fancy way of saying “how many calories you burn throughout the day”. 

We get this number by first calculating your BMR (Basal Metabolic Rate), which is how many calories we burn at rest.  TDEE is different from BMR because it takes into account your activity level as well.

A simplified version of figuring out your daily caloric needs is subtracting 500 calories a day from your BMR. If your TDEE is 2500 calories, you would want to consume 2000 calories a day to lose 1 pound per week. If you wanted to gain 1 pound per week, you would then want to consume 3000 calories per day.

This isn’t always the most accurate way of calculating your calories, but it is a simplified option.

The most accurate way to calculate your TDEE would be to use the correct formula.

TDEE Calculator Tip #2- The Formula Without A Calculator

One of the most popular number models for accurately calculating your BMR is the Harris-Benedict Equation.

Here’s how you would use this formula:

Step #1- Calculate Your BMR

Imperial BMR Formula

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Metric BMR Formula

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

Looks like fun, right?

Step #2 -Factor In Your Activity Level

You’re not done yet.

Now you need to take whatever your BMR is and multiply that number by your activity level because remember, BMR is only the number of calories you burn at rest. I don’t know about you, but I don’t lay around in bed all day doing nothing.

Anyways, this will give you your TDEE (Total Daily Energy Expenditure), which is the number of calories you burn based on your activity level.

If you are:

Sedentary – little to no exercise… BMR x 1.1 = TDEE

Lightly Active- Train 1-3 days per week… BMR x 1.2 = TDEE

Moderately Active- Train 3-4 days per week… BMR x 1.3 = TDEE

Very Active- Train more than 4 days per week… BMR x 1.4 = TDEE

Extremely Active – Train more than once per day (Athlete)… BMR x 1.6 = TDEE

Also, remember that these numbers will give you a rough estimate of the number of calories you’re going to be burning each day, nothing is exact.

TDEE Calculator Tip #3- The Formula Without A Calculator (Continued)

The Next Step would be to figure out what your fitness goal actually is.

Weight loss or Build Muscle?

For Fat Loss, you typically want to aim for a 20% calorie deficit. 

For example, If my TDEE was 2500 calories per day, I would set up the equation like so:

0.20 x 2500 =500

From here I subtract 500 calories from my TDEE and set up the equation like so:

2500 – 500 = 2000

To reach my fat loss goal, I would need to consume 2000 calories per day.

Let’s change this around and say I want to build muscle. For building muscle, you don’t want to go too far over your TDEE. I recommend anywhere from 200-500 calories above your TDEE.

Again, I will use the previous example and go with 300 calories above my TDEE.

2,500 + 300 = 2,800

So in this example, I would need to consume 2,800 calories to build muscle.

If you are putting on quickly or not quick enough(1/2 pound or more a week), you may want to adjust slightly + / – 100 calories.

Personally, I feel like calculating all of this is just a total pain in the a**!

As I’m sure you’ve already figured out, it’s so much easier to use a TDEE Calculator

TDEE Calculator Tip #4- Not All Calories Are Created Equal

All calories have the same energy content, but this does NOT mean that they have the same effects on your weight.
Different foods have different effects on your metabolism.
If I consume the majority of my calories from vegetables and lean protein, I am going to have CONSIDERABLY different results if I just ate pizza and soda all day.
Keep this in mind when doing your calculations.

TDEE Calculator Tip #5- Body Transformation Is Gradual

This stands especially true for building muscle. Muscle comes on slowly, so you need to be patient.
When I was younger, I made the mistake of not using a TDEE Calculator.

Instead, I just ate a lot and hoped for the best. Well, I succeeded in not only gaining muscle, but also put on a lot of extra unwanted body fat.

Weight loss goals should be approached the same way, gradually. Although, you still have the option of choosing steady weight loss (1 pound a week) vs fast weight loss (2 pounds per week).

In our 28-Day Challenge, you can be expected to lose even more in your first week. Eventually, your body will try to maintain homeostasis, and go back to gradual weight loss.

TDEE Calculator Tip # 6 – Understand Activity Level

This an indicator of how active you actually are.

If you were to compare two people of the same weight, but one sits on the couch all day vs the other guy who is mowing the lawn, doing construction work, and going to the gym, the number calculations will not be the same for them. 

Obviously, the more active individual is going to need FAR more calories than the sedentary one.

TDEE Calculator Tip # 7 – Know Your Macros

If you are not aware of what macros are, or macronutrients, they are your carbohydrates, fats, and proteins. These are vital nutrients that are essential for your body to function. These nutrients, or molecules, are needed for our body to create energy and are found in varying foods. 

The problem is, most people are not aware of how much they need to consume of each one. To reiterate my point from earlier, people struggle even more with eating the appropriate macros (healthy vs non-healthy). A calculator will get you halfway, but you still need to know which foods are going to be beneficial towards your end goal (weight loss vs weight gain). 

So, let’s cover them, shall we!

Protein:tdee calculator

Protein is incredibly important for thermogenesis (the metabolic process during which your body burns calories to produce heat), which plays a big role for weight loss to occur. The idea is for you to stick to LEAN protein sources. Some examples of this would be

Next, let’s focus our attention on the next important macro, which is carbohydrates.

Carbohydrates:

tdee calculator

Carbohydrates are important and you need them for energy. More importantly, you also want to eat the correct kinds. Here is a list of carbs you should be eating:

  • Sweet Potatoes
  • Yams
  • Oats/Oatmeal
  • Brown Rice
  • Quinoa
  • Chia Seeds
  • Wild Rice
  • Legumes

Lastly, let’s draw our attention to the final macro, which is going to be fats.

Fats:tdee calculator

Fats are another sadly misconstrued nutrient that is absolutely necessary if you want to reach your ultimate goal. You just need to eat the right kind! You are going to want to stick to poly-unsaturated and mono-unsaturated fats. Avoid saturated fats as much as possible. Here is your list of the good fats:

  • Olive Oil
  • Coconut Oil
  • Avocado
  • Olives
  • Almonds
  • Peanuts
  • Pumpkin Seeds
  • Walnuts
  • Flaxseed/Flaxseed Oil
  • Fish Oil
  • Sunflower Seeds

Why This Is The Best TDEE-Calculator

This is probably the best tdee-calculator you can use. The reason why this is the best tdee-calculator is that it calculates both your total daily energy expenditure and your macros!

This way…

you can skip the step where you have to convert your calories into each different macro calorie (each macro has a different number of calories per gram). 

So be sure to use this awesome resource to give you an accurate and easy way to reach your fitness goals.

Using this TDEE Calculator will ensure you are on the right path, whether your goal is weight loss or weight gain. 

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In the challenge, we teach you all about the best way you can lose weight successfully.

During the challenge, you can lose anywhere from 10-28 pounds in just 28 days!

If you’re ready to FINALLY get the body you have always wanted, this is your BEST option!

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