TDEE Calculator for Teens – How Many Calories Do You Need?

Introduction

Total Daily Energy Expenditure (TDEE) is an important concept for anyone looking to manage their weight and overall health. For teenagers, understanding TDEE is even more crucial as their bodies are growing and their energy needs vary significantly based on age, activity level, and gender.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure, which represents the number of calories your body burns in a day.

Components of TDEE:

• Basal Metabolic Rate (BMR): Calories burned at rest for vital functions.
• Thermic Effect of Food (TEF): Calories used to digest food.
• Non-Exercise Activity Thermogenesis (NEAT): Calories burned from daily movement.
• Exercise Activity Thermogenesis (EAT): Calories burned from exercise.

Why is TDEE Important for Teens?

Understanding TDEE helps teens maintain a healthy weight, support growth, and optimize performance in sports.

How to Calculate TDEE for Teens

Step 1: Calculate BMR

Use the Mifflin-St Jeor equation:

BMR for boys: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

BMR for girls: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Step 2: Multiply by Activity Level

Activity Level	Multiplier
Sedentary (little or no exercise)	1.2
Lightly active (1-3 days per week)	1.375
Moderately active (3-5 days per week)	1.55
Very active (6-7 days per week)	1.725
Super active (athletes, physical jobs)	1.9

Adjusting TDEE Based on Goals

• For Weight Maintenance: Eat close to your TDEE.
• For Weight Loss: Reduce intake by 250-500 calories per day.
• For Weight Gain: Increase intake by 250-500 calories per day.

Healthy Eating Tips for Teens

• Prioritize protein for muscle growth.
• Eat whole, nutrient-dense foods.
• Stay hydrated to support metabolism.
• Balance macronutrients (carbs, proteins, fats).

Final Thoughts

Teens can use TDEE to make informed nutrition choices. Try our TDEE Calculator now!