Calorie Expenditure Calculator

Instructions

RMR - Resting Metabolic Rate:

The following inputs determine your RMR value:

• Age Input: Enter your age in the designated field.

• Gender Selection: Choose your gender from the dropdown menu.

• Weight Input: Enter your weight in kilograms (kg).

• Height Input: Enter your height in centimeters (cm).

• Body Fat Percentage Input: Enter your body fat percentage (%). Here you can determine your BFP: BFP Calculator 

• Metabolism: Select your metabolism type from the dropdown menu.

TEA - Thermic Effect of Activity:

• TEA Selection: Choose your activity level from the dropdown menu. This represents the calories burned through exercise and physical activity. 

NEAT - Non-Exercise Activity Thermogenesis:

• NEAT Selection: Choose your NEAT factor from the dropdown menu. NEAT refers to the calories burned through everyday activities, such as walking, standing, and other non-exercise movements.

TEF - Thermic Effect of Food:

• Daily Caloric Intake: Enter your estimated daily caloric intake in kilocalories (kcal). If you're unsure, use an average value of 2000 kcal.

• Protein Intake: Choose your protein level from the dropdown menu. If you're unsure, choose "Average."

Calculation:

• Start Calculation: Click on the "Calculate" button to start the calculation.

Result: The result is displayed in the area below the calculator. It shows your estimated TDEE - Total Daily Energy Expenditure in kilocalories per day.

Note:
Please note that the results can only be as accurate as the entered data. Therefore, they should only be considered as rough guidelines. If you want to lose weight, try eating less than the calculated value for a few weeks. Monitor the changes and adjust your daily caloric intake if necessary. The same approach applies to maintaining weight or bulking. In this way, you determine your actual daily caloric needs.

All details and more information on this topic can be found in this article: Nutrition Basics