Tdee Calculator Nasm

TDEE Equation:

\[ TDEE = BMR \times \text{activity multiplier} \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

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1. What is the TDEE Calculator?

The TDEE (Total Daily Energy Expenditure) Calculator estimates your daily calorie needs using the Mifflin-St Jeor equation from NASM. It calculates both your Basal Metabolic Rate (BMR) and total energy expenditure based on your activity level.

2. How Does the Calculator Work?

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

\[ \text{For men: } BMR = (10 \times \text{weight}) + (6.25 \times \text{height}) - (5 \times \text{age}) + 5 \] \[ \text{For women: } BMR = (10 \times \text{weight}) + (6.25 \times \text{height}) - (5 \times \text{age}) - 161 \]

And then calculates TDEE:

\[ TDEE = BMR \times \text{activity multiplier} \]

Where activity multipliers are:

1.2 - Sedentary (little or no exercise)
1.375 - Lightly active (light exercise/sports 1-3 days/week)
1.55 - Moderately active (moderate exercise/sports 3-5 days/week)
1.725 - Very active (hard exercise/sports 6-7 days a week)
1.9 - Extra active (very hard exercise/sports & physical job)

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management, whether your goal is weight loss, maintenance, or muscle gain. It provides a scientific basis for determining your daily calorie needs.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select your gender and activity level. All values must be valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: What is the difference between BMR and TDEE?
A: BMR is the number of calories your body needs at complete rest, while TDEE includes all daily activities and exercise.

Q2: How accurate is the Mifflin-St Jeor equation?
A: It's considered one of the most accurate BMR equations for the general population, with an accuracy of about ±10%.

Q3: Should I use this for weight loss?
A: Yes, subtracting 500 calories from your TDEE typically results in about 0.5kg weight loss per week.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q5: Are there limitations to this calculation?
A: The equation may be less accurate for extremely muscular individuals, athletes, or those with very high body fat percentages.