TDEE Calculator

How many calories does a man (man and woman) need per day to replenish daily energy expenditure and meet the body's needs for nutrients? The daily energy requirement is related to the energy consumption of the body. Human energy consumption depends on physical activity, gender and age. In order to calculate the daily energy consumption of a person, you need to multiply the basal metabolic rate by the coefficient of physical activity. Energy expenditures depend on the age, sex, body weight, physical activity of a person. It is necessary to take into account the intensity of physical activity during the day. When determining the body's need for energy and calculating the daily energy expenditure, one should also take into account the physical activity of a person outside of work (how many calories are burned during fitness, walking and running, swimming in the pool, doing housework), if such loads occur almost every day.

The daily energy expenditure in a healthy person significantly exceeds the basal metabolic rate and consists of the following components: basal metabolism; working increment, i.e. energy costs associated with the performance of a particular work; specifically dynamic action of food (protein food increases the metabolic rate by 25-30%, and carbohydrates and fats - by 10% or less). The calorie deficit should never fall below the baseline consumption. Otherwise, the body will begin to save energy due to hormonal levels. First, it will lower the level of leptin (saturation hormone), then thyroid and reproductive hormones. You should always have available energy to support the endocrine, nervous and other systems.