1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It's calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

2. How Does the Calculator Work?

The calculator uses the Harris-Benedict equation:

Where BMR is calculated differently for men and women:

• Women: BMR = 655.1 + (9.563 × weight) + (1.850 × height) - (4.676 × age)
• Men: BMR = 66.5 + (13.75 × weight) + (5.003 × height) - (6.755 × age)

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, you need to consume fewer calories than your TDEE; to gain weight, you need to consume more. The NHS recommends a gradual approach to weight loss of 0.5-1kg (1-2lb) per week.

4. Using the Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, select your gender and activity level. For accurate results, use your current weight and be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this TDEE calculator?
A: The Harris-Benedict equation provides a good estimate for most people, but individual variations exist. It's most accurate for people of average body composition.

Q2: Should I eat my TDEE to maintain weight?
A: Yes, consuming calories equal to your TDEE should maintain your current weight, assuming your activity level remains consistent.

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

Q4: Does the NHS recommend this formula?
A: The Harris-Benedict equation is widely accepted in healthcare, including by the NHS, as a reliable method for estimating calorie needs.

Q5: Can I use this if I'm pregnant or breastfeeding?
A: No, this calculator is not designed for pregnant or breastfeeding women, who have different nutritional requirements.