What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, taking into account your basal metabolic rate (BMR) and your activity level. TDEE is an essential metric for anyone looking to manage their weight, whether the goal is to lose fat, gain muscle, or maintain current weight.

Your TDEE is composed of several factors:

• Basal Metabolic Rate (BMR): The number of calories your body burns at rest to maintain basic life functions.
• Thermic Effect of Food (TEF): The energy expended in digesting, absorbing, and metabolizing food.
• Non-Exercise Activity Thermogenesis (NEAT): Calories burned through daily activities that aren’t exercise, like walking or fidgeting.
• Exercise Activity Thermogenesis (EAT): Calories burned through intentional exercise.

Knowing your TDEE can help you make informed decisions about your diet and exercise routine to achieve your fitness goals.

How to Use the TDEE Calculator Australia?

1. Gender: Select your biological gender (male or female). This is important because men and women have different metabolic rates due to differences in body composition.

2. Age: Enter your age in years. As we age, our metabolism typically slows down, which affects our TDEE.

3. Weight: Input your current weight in kilograms. Be as accurate as possible for the best results.

4. Height: Enter your height in centimeters. Height is a factor in calculating your BMR.

5. Activity Level: Choose the option that best describes your typical weekly activity:

1. Sedentary: Little to no exercise
2. Lightly active: Light exercise 1-3 days per week
3. Moderately active: Moderate exercise 3-5 days per week
4. Very active: Hard exercise 6-7 days per week
5. Extra active: Very hard exercise and a physical job

6. Calculate: Click the “Calculate TDEE” button to get your results.

The calculator will then display your results, including:

1. BMR (Basal Metabolic Rate): The number of calories your body burns at rest.
2. TDEE (Total Daily Energy Expenditure): The total number of calories you burn in a day.
3. Calorie target for weight loss: A suggested calorie intake for gradual weight loss.
4. Calorie target for weight gain: A suggested calorie intake for gradual weight gain.

To use these results effectively:

1. For weight maintenance: Consume calories equal to your TDEE.
2. For weight loss: Consume fewer calories than your TDEE. The tool suggests a 15% reduction.
3. For weight gain: Consume more calories than your TDEE. The tool suggests a 15% increase.

Please note that these calculations are estimates based on averages. Individual metabolisms can vary, and factors like muscle mass, genetics, and specific health conditions can affect your actual TDEE. It’s always best to use this as a starting point and adjust based on your personal results over time.

For the most accurate results, it’s recommended to recalculate your TDEE every few weeks, especially if you’ve experienced significant changes in weight or activity level. Additionally, while this tool can be incredibly helpful for setting nutritional goals, it’s always advisable to consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.