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Econopass TDEE Calculator

TDEE Calculator
Reading Time: 3 minutes.

Article updated on GMT, first published on June 29, 2024 by Lila Sjöberg

Welcome to the free EconoPass TDEE Calculator! This easy-to-use tool helps you determine your Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level. TDEE is an estimate of the total number of calories you burn in a day, including all your daily activities and exercise. Understanding your TDEE can help you make informed decisions about your diet and exercise routine, whether your goal is to maintain, lose, or gain weight.

How to Use the EconoPass TDEE Calculator:

  1. Enter your age.
  2. Select your gender.
  3. Input your current weight in kilograms/pounds.
  4. Enter your height in centimeters/inches.
  5. Choose your activity level from the provided options.
  6. Click the “Calculate TDEE” button to get your Total Daily Energy Expenditure.

EconoPass TDEE Calculator

The Math Behind the Calculator

The TDEE calculation follows these steps:

  1. Calculate BMR (Basal Metabolic Rate):
    • For men: BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)BMR = 88.362 + (13.397 \times \text{weight in kg}) + (4.799 \times \text{height in cm}) – (5.677 \times \text{age in years})BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)
    • For women: BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)BMR = 447.593 + (9.247 \times \text{weight in kg}) + (3.098 \times \text{height in cm}) – (4.330 \times \text{age in years})BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)
  2. Select an Activity Level Multiplier:
    • Sedentary (little to no exercise): BMR ×\times× 1.2
    • Lightly active (light exercise/sports 1-3 days/week): BMR ×\times× 1.375
    • Moderately active (moderate exercise/sports 3-5 days/week): BMR ×\times× 1.55
    • Very active (hard exercise/sports 6-7 days a week): BMR ×\times× 1.725
    • Super active (very hard exercise/physical job): BMR ×\times× 1.9
  3. Calculate TDEE:
    • TDEE = BMR ×\times× Activity Level Multiplier

FAQ about Total Daily Energy Expenditure

What is TDEE?

TDEE, or Total Daily Energy Expenditure, is the total number of calories you burn in a day, including all your daily activities and exercise.

How is TDEE calculated?

TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying it by an activity level multiplier. The formula is:
TDEE = BMR × \times× Activity Level Multiplier

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) estimates the number of calories your body needs to maintain basic physiological functions at rest. TDEE includes BMR and adds the calories burned through physical activity, digestion, and other daily activities.

Why is TDEE important?

Understanding your TDEE helps you make informed decisions about your diet and exercise routines. It provides a comprehensive estimate of your daily caloric needs, which is essential for maintaining, losing, or gaining weight.

How do I choose the right activity level?

Choose the activity level that best describes your daily routine:
– Sedentary: Little to no exercise.
– Lightly active: Light exercise or sports 1-3 days a week.
– Moderately active: Moderate exercise or sports 3-5 days a week.
– Very active: Hard exercise or sports 6-7 days a week.
– Super active: Very hard exercise or a physical job.

Can TDEE be inaccurate?

TDEE is an estimate and may not be precise for everyone. Factors such as muscle mass, metabolism, and lifestyle can affect your actual caloric needs. For a more accurate assessment, consider consulting with a healthcare provider.

What should I do if my TDEE indicates I need to adjust my calorie intake?

If your TDEE suggests that you need to adjust your calorie intake to reach your goals, consider making gradual changes to your diet and exercise routines. Consulting with a healthcare provider or a nutritionist can provide personalized guidance.

Disclaimer

The EconoPass TDEE Calculator is designed for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. TDEE is a useful estimate but may not directly measure your exact caloric needs. It may not accurately reflect the caloric needs of athletes, the elderly, or individuals with unique health conditions. For a comprehensive health assessment, please consult with a healthcare provider. The calculations and interpretations provided by this tool are based on guidelines from the World Health Organization (WHO).

By using this tool, you acknowledge that EconoPass is not responsible for any health issues that may arise from following the TDEE recommendations provided.

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