1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. It represents the number of calories needed to maintain your current weight.

2. How Does the Calculator Work?

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

Where BMR is calculated as:

• For men: \( BMR = 10 \times weight + 6.25 \times height - 5 \times age + 5 \)
• For women: \( BMR = 10 \times weight + 6.25 \times height - 5 \times age - 161 \)

Activity multipliers:

• Sedentary (little or no exercise): 1.2
• Light (exercise 1-3 days/week): 1.375
• Moderate (exercise 3-5 days/week): 1.55
• Very Active (exercise 6-7 days/week): 1.725
• Extra Active (very hard exercise, physical job): 1.9

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management. To maintain weight, consume calories equal to your TDEE. To lose weight, create a calorie deficit below your TDEE. To gain weight, consume calories above your TDEE.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this TDEE calculator?
A: The calculator provides a good estimate based on the Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas. However, individual variations may occur.

Q2: Should I use this for weight loss or gain?
A: Yes, this calculator gives your maintenance calories. For weight loss, subtract 500 calories for about 0.5kg loss per week. For weight gain, add 500 calories for about 0.5kg gain per week.

Q3: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (±5kg) or your activity level changes substantially.

Q4: Why are there different activity multipliers?
A: Different activity levels significantly impact your daily calorie expenditure. The multipliers account for the additional calories burned through physical activity beyond your basal metabolic rate.

Q5: Can TDEE change over time?
A: Yes, TDEE decreases with age due to loss of muscle mass and changes in metabolism. It also changes with weight fluctuations and alterations in activity levels.