1. What Is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. It's the starting point for determining your calorie needs for fat loss and muscle gain.

2. How Does The Calculator Work?

The calculator uses the Mifflin-St Jeor equation to calculate BMR, then multiplies by your activity level to determine TDEE:

Where:

• Weight in kilograms (kg)
• Height in centimeters (cm)
• Age in years
• Activity Factor: 1.2-1.9 based on activity level

3. Importance Of Calorie Calculation

Details: Accurate calorie calculation is essential for achieving body composition goals. A 15% deficit from TDEE promotes fat loss while preserving muscle, while a 15% surplus supports muscle growth with minimal fat gain.

4. Using The Calculator

Tips: Enter your current weight, height, age, select gender and activity level. Use accurate measurements for best results. Adjust calories based on progress and individual response.

5. Frequently Asked Questions (FAQ)

Q1: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight changes (±5 kg).

Q2: Should I eat at maintenance, deficit, or surplus?
A: Deficit for fat loss, surplus for muscle gain, maintenance for weight maintenance.

Q3: How accurate are these calculations?
A: They provide good estimates but individual variations exist. Monitor progress and adjust as needed.

Q4: What about macronutrients?
A: While calories determine weight changes, macronutrient distribution affects body composition, performance, and health.

Q5: Can I lose fat and gain muscle simultaneously?
A: Beginners and those returning to training may experience this, but it becomes more challenging with training experience.