1. What is Total Estimated Energy Requirement?

Total Estimated Energy Requirement (TEER) represents the total number of calories your body needs per day to maintain your current weight, taking into account your basal metabolic rate, physical activity level, and the thermic effect of food.

2. How Does the Calculator Work?

The calculator uses the TEER formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity \) — Physical activity multiplier
• \( TEF \) — Thermic Effect of Food (calories burned digesting food)

Explanation: The equation calculates your total daily energy needs by multiplying your BMR by an activity factor that represents your daily physical activity level, then adds the energy expended through food digestion.

3. Importance of TEER Calculation

Details: Knowing your TEER is essential for weight management, athletic training, and nutritional planning. It helps determine appropriate calorie intake for weight maintenance, loss, or gain.

4. Using the Calculator

Tips: Enter your calculated BMR value, select your activity level based on your daily routine, and include the thermic effect of food (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 calculated using formulas like Mifflin-St Jeor or Harris-Benedict, which consider age, gender, height, and weight.

Q2: What activity factor should I choose?
A: Select based on your 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 Extra Active (very hard exercise and physical job).

Q3: What is the thermic effect of food (TEF)?
A: TEF represents the energy required to digest, absorb, and process nutrients from food, typically accounting for about 10% of total daily energy expenditure.

Q4: How accurate is the TEER calculation?
A: While it provides a good estimate, individual variations in metabolism, body composition, and exact activity levels can affect accuracy. It's best used as a starting point for nutritional planning.

Q5: Should I adjust my TEER for weight goals?
A: Yes, for weight loss, consume fewer calories than your TEER; for weight gain, consume more. A deficit/surplus of 500 calories per day typically results in about 1 pound lost/gained per week.