TDEE (Total Daily Energy Expenditure) is an estimate of the number of calories you burn per day.
First your BMR (Basal Metabolic Rate) is calculated to understand how many calories you burn by simply existing. Then your activity level is factored in.
Simply enter your details in the calculator below, to get a quick estimate of your TDEE.
Then continue down the page to learn how to break that down per meal.
Total Daily Energy Expenditure
Other calorie calculators
Breaking down TDEE calories per meal
Break down your TDEE daily calorie allowance across meals like this:
- Breakfast: 15% – 20%
- Lunch : 30% – 40%
- Dinner : 30% – 40%
- Snacks : 10% – 15%
Use this simple meal calorie calculator, just enter the value from the TDEE calculator and see how it breaks down per meal.
Meal calories calculator
During the night, your body and blood sugar level have received a reset from not eating during the night. Breakfast gives you the opportunity to start the day the way you want to continue.
If you eat a breakfast high in sugar, your blood sugar level will spike. You will feel full and fresh with energy. Yet mid-morning these sugar levels will come crashing back down. It is this spike and following crash in blood-sugar level, that makes you ravenous mid to late morning.
So what should you eat for breakfast?
Avoid that bowel of high sugar processed cereal, or fruit high in sugar https://http://c9d75o88s1kx0pb9har4mj0p54.hop.clickbank.net Most fruit apart from berries.
Choose a combination of foods to maximise your nutrient consumption.
Aim for foods:
- High in natural fats, such as yogurt, cheese, eggs or avocado
- High in natural slow releasing carbohydrates like whole meal bread
- Low in sugar like berries
Natural fats and slow releasing carbohydrates help keep you feeling fuller for longer.
Aim for your breakfast to use around 15% to 20% of your daily calorie allowance.
When choosing your lunch, ensure it’s about 25% protein.
Great healthy sources of protein include:
Go for another 25% made from complex slow energy releasing carbohydrates like:
- Brown rice
- Whole meal bread
- Sweet potatoes
Finish off the rest of your lunch plate with 50% vegetables.
Avoid high calorie toppings like croutons or bacon bits or going for the foot long sandwich.
Some ideas for a tasty low calorie lunch
- Grilled chicken salad with an oil-based dressing
- Mexican salad bowl with beans, salsa, corn and avocado
- Six-inch sandwich
Your lunch should account for around 30% – 40% of your daily calorie intake
With your dinner, as like your lunch, you should divide your plate:
- 50% vegetables
- 25% protein
- 25% starches
When choosing your starches, such as pasta, rice or potatoes, use this simple measure rule. Starch serving should be no larger than the size of your fist.
Your dinner should account for 30% to 40% of daily calorie intake.
Far to often people fail to lose or maintain weight, not because of the main meals, but as a result of snacks.
Even healthy snacks can exceed your calorie allowance.
Some ideal examples of snacks:
- Small handful of nuts or seeds
- Finger of cheese
- Piece of fruit
Snacks should account for 10% to 15% of your daily calorie intake.
Remember to include teas or coffees in your snack allowance if taken with milk, as a few of these can easily consume your allowance.
Learning your TDEE lets you know how many calories you burn per day, so you can adjust your calorie to either cut or maintain your weight.
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