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TDEE Formula:
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Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate, physical activity, and food digestion. It's a crucial metric for weight management and nutrition planning.
The calculator uses the Mifflin-St Jeor formula with activity factor:
Where:
Explanation: The formula calculates your basal metabolic rate then multiplies it by your activity level to estimate total daily energy expenditure.
Details: It's recommended to recalculate your TDEE every 4-6 weeks as your weight, activity levels, and metabolism change over time. Regular updates ensure your calorie intake remains appropriate for your current energy needs and fitness goals.
Tips: Enter your current weight in kg, height in cm, age in years, and select your activity level based on your typical weekly exercise routine. For accurate results, use your most recent measurements.
Q1: Why recalculate TDEE every 4-6 weeks?
A: As you lose or gain weight, your metabolic rate changes. Regular recalibration ensures your calorie targets remain accurate for continued progress.
Q2: What if my activity level changes?
A: You should recalculate immediately if your activity level significantly increases or decreases, as this directly impacts your energy expenditure.
Q3: How accurate is this calculation?
A: While it provides a good estimate, individual variations in metabolism mean actual TDEE may differ by ±10-15%. Use it as a starting point and adjust based on results.
Q4: Should I use the same activity factor every time?
A: No, reassess your activity level with each calculation to account for changes in your exercise routine or daily activity patterns.
Q5: When is the best time to recalculate?
A: Ideally after 4-6 weeks of consistent tracking, or whenever you experience significant weight changes (±2-3 kg) or lifestyle modifications.