1. What Is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. It's the amount of energy you need to maintain your current weight.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation for BMR and multiplies by activity factor:

Where BMR is calculated as:

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

Activity Factors:

• Sedentary (little or no exercise): 1.2
• Lightly active (light exercise 1-3 days/week): 1.375
• Moderately active (moderate exercise 3-5 days/week): 1.55
• Very active (hard 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 lose weight, consume fewer calories than your TDEE; to gain weight, consume more. It helps create personalized nutrition plans and achieve fitness goals.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. Be honest about your activity level for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR is the calories your body burns at rest, while TDEE includes all daily activities and exercise.

Q2: How accurate is this calculator?
A: It provides a good estimate based on standard equations, but individual variations may occur due to metabolism and body composition differences.

Q3: Should I eat exactly my TDEE to maintain weight?
A: Yes, consuming calories equal to your TDEE should maintain your current weight, assuming accurate calculation.

Q4: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly, activity level changes, or every few months.

Q5: Can TDEE change over time?
A: Yes, TDEE decreases with age and changes with weight loss/gain and activity level modifications.