1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. It's a crucial metric for weight management and nutritional planning.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity Factor \) — Multiplier based on activity level:
  • Sedentary (little or no exercise): 1.2
  • Lightly active (light exercise 1-3 days/week): 1.375
  • Moderately active (moderate exercise 3-5 days/week): 1.55
  • Very active (hard exercise 6-7 days/week): 1.725
  • Extra active (very hard exercise, physical job): 1.9

Explanation: The equation multiplies your basal metabolic rate by an activity factor that accounts for your daily physical activity level.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for effective weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. It helps create personalized nutrition plans and optimize athletic performance.

4. Using the Calculator

Tips: Enter your BMR in kcal (you can calculate it using a BMR calculator first), select your appropriate activity level based on your weekly exercise routine and daily activity patterns.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this TDEE calculator?
A: This calculator provides a good estimate based on standard activity multipliers. For more precise results, consider tracking your actual calorie intake and expenditure over time.

Q2: Should I use my current weight or goal weight for calculations?
A: Use your current weight for accurate TDEE calculation. Adjust as you lose or gain weight.

Q3: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks if you're actively trying to change your weight, or whenever your activity level changes significantly.

Q4: What if my activity level varies day to day?
A: Choose the activity factor that best represents your average weekly activity. For varying routines, you may want to calculate different TDEEs for different days.

Q5: Can TDEE change over time?
A: Yes, TDEE can change with weight fluctuations, age, muscle mass changes, and alterations in activity levels or metabolic health.