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TDEE Formula:
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Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. It's a crucial metric for weight management and nutritional planning.
The calculator uses the TDEE formula:
Where:
Explanation: The equation multiplies your basal metabolic rate (the calories your body burns at rest) by an activity factor that accounts for your daily physical activity level.
Details: Knowing your TDEE is essential for creating effective diet plans, whether your goal is weight loss, weight maintenance, or weight gain. It helps determine appropriate calorie intake for your specific needs and activity level.
Tips: Enter your BMR in kcal/day and select your appropriate activity level. All values must be valid (BMR > 0).
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: What activity factor should I choose?
A: Choose based on your typical daily activity: 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 Extremely Active (athlete training multiple times daily).
Q3: How accurate is TDEE calculation?
A: While formulas provide good estimates, individual variations exist. For precise needs, consider metabolic testing or adjusting based on actual results over time.
Q4: Should I adjust my TDEE for weight goals?
A: Yes, for weight loss, consume 300-500 calories less than your TDEE; for weight gain, consume 300-500 calories more than your TDEE.
Q5: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly, activity level changes, or every 4-6 weeks to account for metabolic adaptations.