HOW DO I CALCULATE MY TDEE MANUALLY?
Manually Calculate Your BMR (Basal Metabolic Rate)
Your BMR determines your caloric needs at a base level. Meaning how many calories your body needs to simply function on a daily basis, if you were completely sedentary. There is an equation for finding your BMR for women, and one for men.
BMR Equation for Men:
66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
Example Person #1
So let’s take these equations and apply them to the example individual below:
Age 31 years
Height: 178 cm (5’10”)
Weight: 90kg (200 lbs.)
Therefore, the BMR calculation would appear as:
66 + (13.7 x 90) + (5 x 178) – (6.8 x 31)
= 1978 calories per day