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.

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity Factor \) — Multiplier based on activity level

Activity Factors:

• 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

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more calories than your TDEE.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your appropriate activity level based on your weekly exercise routine and lifestyle.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my BMR?
A: BMR can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict equations, which consider age, gender, height, and weight.

Q2: How accurate is TDEE calculation?
A: While formulas provide good estimates, individual variations exist. Factors like genetics, muscle mass, and metabolism can affect actual energy expenditure.

Q3: Should I adjust my TDEE over time?
A: Yes, as you lose/gain weight or change activity levels, your TDEE will change and should be recalculated periodically.

Q4: Can TDEE help with muscle building?
A: Yes, to build muscle you typically need to consume slightly more calories than your TDEE while following a proper strength training program.

Q5: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or whenever your weight changes significantly or your activity level changes substantially.