Calculate Your Total Daily Energy Expenditure

TDEE Equation:

\[ TDEE = BMR \times Activity Factor + TEF \]

BMR (kcal/day):

kcal/day

Activity Factor:

TEF (kcal/day):

kcal/day

TDEE (kcal/day):

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1. What is Total Daily Energy Expenditure?

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

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

\[ TDEE = BMR \times Activity Factor + TEF \]

Where:

\( BMR \) — Basal Metabolic Rate (calories burned at rest)
\( Activity Factor \) — Multiplier based on activity level
\( TEF \) — Thermic Effect of Food (calories burned digesting food)

Explanation: The equation accounts for your base metabolic rate, activity level, and the energy required to process the food you eat.

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 set realistic fitness goals.

4. Using the Calculator

Tips: Enter your BMR in kcal/day, select your activity level factor, and input TEF (typically 10% of total calorie intake). All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

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

Q2: What activity factor should I choose?
A: Select based on your daily activity level: Sedentary (office job), Lightly Active (light exercise 1-3 days/week), Moderately Active (moderate exercise 3-5 days/week), Very Active (hard exercise 6-7 days/week), or Extra Active (very hard exercise and physical job).

Q3: What is a typical TEF value?
A: TEF typically accounts for about 10% of total calorie intake. For most people, this ranges from 150-300 kcal/day depending on diet composition.

Q4: How accurate is TDEE calculation?
A: While formulas provide good estimates, individual variations exist. For precise measurements, consider metabolic testing or tracking intake/weight changes over time.

Q5: Should I adjust my TDEE over time?
A: Yes, recalculate your TDEE periodically as your weight, activity level, or body composition changes to maintain accuracy.