TDEE Calculator – Find Your Daily Calorie Needs

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. Knowing your TDEE is essential if you want to lose weight, gain muscle, or maintain your weight effectively.

This guide explains:

• What TDEE is
• How to calculate it using the Mifflin St Jeor formula
• How to adjust calories for your fitness goals
• FAQs to help you understand calorie needs

What is TDEE?

TDEE is the total calories your body burns daily, including:

1. Basal Metabolic Rate (BMR) – calories burned at rest
2. Activity Energy Expenditure – calories burned through movement and exercise
3. Thermic Effect of Food – calories burned during digestion

📌 Why it matters:
If you consume more calories than your TDEE, you gain weight. If you consume fewer, you lose weight.

How to Calculate TDEE

We use the Mifflin St Jeor Equation to first find your BMR:

For Men:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5

For Women:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161

Adjust for Activity Level

Multiply your BMR by the appropriate activity factor:

• Sedentary (little exercise) = × 1.2
• Lightly active (1–3 days/week) = × 1.375
• Moderately active (3–5 days/week) = × 1.55
• Very active (6–7 days/week) = × 1.725
• Extra active (twice daily workouts) = × 1.9

Example:
A 30-year-old woman, 65 kg, 165 cm, moderately active:

• BMR = 10×65 + 6.25×165 – 5×30 – 161 = 1,414.25
• TDEE = 1,414.25 × 1.55 = 2,191 calories/day

How to Use TDEE for Your Goals

• Weight Loss: Eat 10–20% fewer calories than TDEE
• Muscle Gain: Eat 10–20% more calories than TDEE
• Maintenance: Match your calorie intake to your TDEE

TDEE Calculator Tool

You can use our online calculator here:
👉 TDEE Calculator – Click Here

FAQ – TDEE & Calorie Needs

Q1: How often should I recalculate my TDEE?
Every time your weight changes significantly (5+ kg) or your activity level changes.

Q2: Is TDEE accurate for everyone?
It’s an estimate. Athletes, pregnant women, and people with certain medical conditions may have different needs.

Q3: Should I use net calories or total calories?
Always start with total calories. Net calories may be useful for advanced tracking.

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BMI Calculator– Know Your Body Mass Index

Daily Water Intake Calculator — Find Your Perfect Hydration Level

BMI Calculator– Know Your Body Mass Index

BMI Calculator – Check Your Healthy Weight Range

Use our BMI Calculator to find your healthy weight range. Learn how Body Mass Index works and what your BMI means for your health.

BMI Calculator – Know Your Body Mass Index

Your Body Mass Index (BMI) is a quick and easy way to check if your weight is in a healthy range for your height. While it’s not a perfect measure, BMI can be a useful starting point for understanding your health risks.

This guide explains:

• What BMI is and how to calculate it
• The standard BMI categories
• Health risks associated with each range
• Limitations of BMI

What is BMI?

BMI is calculated using your weight in kilograms divided by your height in meters squared (m²).

Formula:
BMI = Weight (kg) ÷ [Height (m)]²

📌 Example:
If you weigh 70 kg and are 1.75 m tall:
BMI = 70 ÷ (1.75 × 1.75) = 22.86

BMI Categories

Why BMI Matters

BMI is linked to overall health risks. People outside the healthy range may face:

• Heart disease
• Type 2 diabetes
• High blood pressure
• Joint problems

Limitations of BMI

• Doesn’t distinguish between muscle and fat
• May misclassify athletes or elderly individuals
• Doesn’t account for body fat distribution

📌 Better accuracy tip: Combine BMI with other measures like waist circumference or body fat percentage.

Use Our BMI Calculator

Skip the math — use our easy BMI Calculator here:
👉 Check Your BMI Now

FAQ – BMI & Health

Q1: What is the ideal BMI for adults?
18.5 to 24.9 is considered healthy.

Q2: Should children use BMI charts?
Yes, but age-specific growth charts are used for kids.

Q3: Can BMI be too low?
Yes — underweight BMI may indicate nutritional deficiencieshttps://stayfit360.com/tdee-calculator-find-your-daily-ca

TDEE Calculator – Find Your Daily Calorie Needs

Daily Water Intake Calculator – How Much Water Should You Drink Daily?

💧 Daily Water Intake Calculator – How Much Water Should You Drink Every Day?

Introduction

Water is essential for life — it makes up about 60–70% of the human body. Yet, most people don’t drink enough of it daily. Staying hydrated supports energy, focus, digestion, and even weight management. But the big question is: How much water do you really need?

The answer is not the same for everyone. Factors like weight, age, activity level, diet, and climate all play a role. That’s why we created a Free Daily Water Intake Calculator to help you find your exact requirement.

👉 Click here to use the Daily Water Intake Calculator

Why Hydration Matters

Drinking enough water isn’t just about quenching thirst. Proper hydration affects every system in your body:

• Boosts Energy & Focus ⚡ – Even mild dehydration reduces mental sharpness.
• Improves Skin Health ✨ – Water keeps your skin hydrated and glowing.
• Supports Digestion & Weight Loss 🥗 – Drinking water before meals can reduce appetite.
• Detoxifies the Body 🚰 – Helps kidneys flush out toxins.
• Protects Joints & Muscles 🦴 – Keeps them lubricated, reducing risk of cramps and injuries.

💡 Fact: Losing just 2% of body water can affect your physical and mental performance.

How to Calculate Your Daily Water Needs

The simple rule is: 30–35 ml per kilogram of body weight.

Formula:
👉 Your Weight (kg) × 0.033 = Liters of water/day

Example:
If you weigh 70 kg → 70 × 0.033 = 2.3 liters per day

But this is just a baseline. Other factors increase your needs:

• Exercise: Add 0.5–1 liter per hour of activity.
• Climate: Add 0.5–1 liter if you live in hot/humid weather.
• Diet: More water is needed if you eat high-salt, spicy foods, or drink alcohol.

👉 Instead of calculating manually, try our Daily Water Intake Calculator for an exact number.

Water Needs by Age & Gender (Table)

(Source: WHO & National Academies of Sciences, Engineering, and Medicine)

Signs You’re Not Drinking Enough Water

• Persistent thirst
• Dark yellow urine
• Fatigue and low energy
• Dry mouth and lips
• Headaches
• Dizziness

If you notice these symptoms, it’s time to increase your water intake.

Can You Drink Too Much Water?

Yes — overhydration (water intoxication) is rare but possible if you drink extreme amounts in a short time. Symptoms include nausea, confusion, and swelling. That’s why balanced hydration is key.

Practical Tips to Stay Hydrated

• Carry a reusable bottle everywhere.
• Drink a glass of water before every meal.
• Flavor water with lemon, cucumber, or mint.
• Use a hydration reminder app or phone alarms.
• Eat water-rich foods (cucumber, watermelon, oranges).

FAQ Section (SEO Boost)

Q1: How many liters of water should I drink daily?
Most adults need 2–3 liters daily, but exact needs depend on weight and activity.

Q2: Does tea, coffee, or juice count as water?
Yes, but plain water is the healthiest choice. Caffeinated drinks may increase fluid loss.

Q3: Is 4 liters of water a day too much?
For most people, 4 liters is safe — but if you’re not active or live in a cool climate, it may be excessive.

Conclusion

Water is life, but how much you need depends on your unique body and lifestyle. Instead of guessing, use our Free Daily Water Intake Calculator to find your personalized hydration needs today.

👉 Try the Daily Water Calculator Now

👉 TDEE– Calculator Find your Daily Calorie Needs

👉 BMI Calculator-Know Your Body Mass Index

References & Further Reading

• Mayo Clinic. Water: How much should you drink every day? – Daily intake guidelines for adults (Mayo Clinic Link)
• World Health Organization (WHO). Drinking-water Quality Guidelines – Ensuring safe and clean drinking water for better health (WHO Link)

Stay hydrated. Stay healthy. StayFit360. 💧