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 indicates how many calories 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: \( BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \)
• For women: \( BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \)

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 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 gender and activity level. All values must be valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the TDEE calculation?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas, but individual variations may occur due to metabolism differences.

Q2: Should I adjust my calorie intake based on goals?
A: Yes, for weight loss, reduce intake by 250-500 kcal/day. For weight gain, increase by 250-500 kcal/day.

Q3: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight changes (±5 kg).

Q4: Does muscle mass affect TDEE?
A: Yes, muscle tissue burns more calories at rest than fat tissue, so individuals with more muscle mass have higher TDEE.

Q5: Can TDEE change throughout the week?
A: Yes, TDEE varies based on daily activity levels. The calculator provides an average estimate.