Total Daily Energy Calculator To Lose Weight

TDEE Formula:

\[ TDEE = BMR \times Activity Factor \] \[ BMR (men) = 10 \times weight (kg) + 6.25 \times height (cm) - 5 \times age + 5 \] \[ BMR (women) = 10 \times weight (kg) + 6.25 \times height (cm) - 5 \times age - 161 \]

Weight:

Height:

Age:

years

Gender:

Activity Factor:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

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1. What is TDEE and BMR?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, while BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain basic physiological functions.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation for BMR:

\[ BMR (men) = 10 \times weight (kg) + 6.25 \times height (cm) - 5 \times age + 5 \] \[ BMR (women) = 10 \times weight (kg) + 6.25 \times height (cm) - 5 \times age - 161 \] \[ TDEE = BMR \times Activity Factor \]

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( Activity Factor \) — Multiplier based on activity level (1.2 to 1.9)

Explanation: The equation accounts for basic metabolic needs plus additional energy expenditure based on physical activity level.

3. Importance of TDEE Calculation for Weight Loss

Details: Knowing your TDEE is crucial for effective weight loss. To lose weight, you need to consume fewer calories than your TDEE, typically creating a deficit of 500-1000 calories per day for safe and sustainable weight loss of 0.5-1 kg per week.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and appropriate activity factor. For weight loss, aim for a calorie intake 500-1000 calories below your calculated TDEE.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the TDEE calculation?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for healthy adults, but individual variations may occur.

Q2: What activity factor should I choose?
A: Be honest about your activity level. Sedentary (office job), Lightly active (light exercise 1-3 days), Moderately active (moderate exercise 3-5 days), Very active (hard exercise 6-7 days), Extra active (athlete or physical job).

Q3: How much should I reduce my calorie intake for weight loss?
A: A deficit of 500-1000 calories per day from your TDEE is recommended for safe weight loss of 0.5-1 kg per week.

Q4: Should I eat below my BMR for weight loss?
A: Generally not recommended. Eating below BMR can slow metabolism and cause nutrient deficiencies. Aim to eat at or slightly above BMR but below TDEE.

Q5: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg), as your BMR decreases with weight loss.