1. Know the basal metabolic rate (BRM) before calculating TDEE.

Most body fat scales can directly measure BRM. If there is no body fat scale, it can be estimated by the formula: male basal metabolic rate (BMR) (kcal/day) = 66+( 13.7× body weight kg)+(5× body weight cm)-(6.8× age); Female basal metabolic rate (BMR) (kcal/day) = 655+(9.6× body weight kg)+( 1.8× body weight cm)-(4.7× age). Then use BRM to estimate TDEE from the above table.

2. Use the TDEE calculator provided on the network. Search "TDEE Calculator" on the Internet and use any calculation.

3. the third method is to go to the gym to test inbody, and there is TDEE in the physical examination report.

Extended data:

Precautions:

1, but note that the TDEE calculated by these three methods is only an approximation. It is best to find a more accurate actual value by observing the changes of your calorie intake and weight in the second step. However, the estimated values calculated by these three methods may have some deviations, and the actual values need to be found according to their own observations.

2. After you know your estimated value through the first step, you should consume as many calories as your TDEE estimated value every day and record your daily weight. Stick to it for a week or two and constantly compare your weight. If the weight is on the rise, it means that the estimated value of TDEE is high. Then your estimated TDEE > actual value, and your daily intake should be lower.

3. If the weight shows a downward trend, it means that the estimated value of TDEE is low, then your estimated value of TDEE is less than the actual value. Then the daily intake should be higher. After many adjustments and attempts, until you consume a certain amount of calories every day for a period of time and your weight remains the same, then this intake is your actual TDEE value.