A Total Daily Energy Expenditure (TDEE) calculator is a tool that calculates a person’s daily energy expenditure. Simply put, it helps measure how many calories a person burns in a day.
The TDEE calculator measurement depends on sex, age, height, weight, and physical activity factors of a person.
A lot of people are now utilizing this calculator to figure out how many calories they are burning each day.
Many people are satisfied with the results of their calculations, but the question is, is it worth wasting money and energy over?
Is a TDEE even calculator accurate? If so, which TDEE calculator is the best?
In this post, we’ll answer some of these questions including whether or not you should use the TDEE calculator to lose weight.
We’ll also explore the answers to: Which calorie calculator formula is the most accurate? And how do you accurately track TDEE?
Let’s begin with:
How Accurate Are TDEE Calculators?
A Total Daily Energy Expenditure Calculator is only an estimate, but nearly enough to learn how to maintain your weight.
A TDEE Calculator works best only if you are being completely honest with the calculations you put into it.
Any calculator will require precise input to give you the correct results.
Similarly, if you enter the appropriate activity level, the accurate calories figure must be within 10% of the actual figures.
So the answer to whether or not a TDEE calculator is accurate is a whopping yes! The TDEE calculators are accurate.
A 10% variation hardly makes any difference in interpreting your actual calorie count and hence, the calculator is deemed perfectly accurate by experts.
Which Is The Most Accurate TDEE Calculator And Calorie Calculator Formula?
To calculate your exact TDEE, first, you need to determine your BMR (Basal Metabolic Rate) and then simply multiply it by your activity factor.
BMR is the amount of energy required by your body to perform psychological activities such as breathing, brain activity, and heart rate.
There are several BMR calculators available.
However, we have mentioned the most popular and widely used BMR calculator below.
Mifflin-St Jeor Calculator
One of the best and most generally used formulas for calculating calories and resting energy expenditure, or BMR, is the Mifflin-St Jeor Calculator.
The following formulas can be used to calculate a man’s or woman’s BMR.
The results will be within 10% of what would be measured in the laboratory.
Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5.
Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161.
Once you have calculated your BMR you can now multiply it by your activity factor and you’ll get the perfect TDEE result.
Should You Use The TDEE Calculator to Lose Your Weight?
Yes! The TDEE calculator can help you lose weight, but only if the number of your calorie intake is maintained in close proximity to the TDEE number you obtained.
You don’t need to lose weight if your calorie consumption is lower than your TDEE results.
To lose weight, you must consume fewer calories (25 percent fewer) than your TDEE calculations.
It is estimated that 75 percent of your TDEE is considered a suitable calorie intake for weight loss.
Once you get the results, you can use the information to manage your weight by correctly calculating how many calories you should consume daily to lose weight and keep your balance.
How Do You Gain Weight Using The TDEE Calculator?
TDEE calculators can also be used to gain weight. The process is simpler than you would imagine.
Instead of consuming lesser calories than your TDEE number (something you would’ve done if you wanted to lose weight), you just have to do vice versa to achieve your weight gain goals.
If you want to gain weight, you’ll need to consume more calories than your TDEE calculations.
A healthy aim for leaner muscle gain is around 110 percent of your TDEE, according to experts (10 percent more than your TDEE).
How Do You Accurately Track TDEE?
Your Total Daily Energy Expenditure is the number of energy your body burns each day.
Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and Thermic Effect of Physical Activity (TEPA) are the three elements that make up the TDEE.
As discussed above, TDEE is derived by first calculating your BMR and then multiplying it by your activity factor.
Formula: TDEE = BMR × Activity Factor
Use this formula to determine your exact TDEE and maintain your desired weight, whether it is achieved through minimizing calorie intake or through increasing it.
In conclusion, it is evident that TDEE calculators are not 100% accurate, but they can provide a general estimate of how many calories you need to consume per day in order to maintain your weight.
If you are looking to lose or gain weight, it is best to speak with a nutritionist or dietitian who can help you create a customized diet plan.