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TDEE Calculation Method:
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Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including basal metabolic rate, physical activity, and thermic effect of food. It represents your maintenance calorie level.
The calculator uses the tracking method:
Where:
Explanation: When weight remains stable over a 14-day period, your average calorie intake equals your TDEE, making this the most accurate method for determining individual energy needs.
Details: Knowing your exact TDEE is crucial for effective weight management, whether your goal is weight loss, maintenance, or muscle gain. It provides a personalized baseline for calorie targets.
Tips: Track your calorie intake accurately for 14 days while monitoring your weight. Enter your average daily calories and weight change. For best results, ensure consistent eating patterns and accurate food tracking.
Q1: Why 14 days for accurate TDEE calculation?
A: 14 days provides enough data to average out daily fluctuations while being practical for most people to track consistently.
Q2: What if my weight wasn't stable during the 14 days?
A: The calculator adjusts for weight changes using the principle that 7700 kcal equals approximately 1 kg of body weight change.
Q3: How accurate is this method compared to formulas?
A: This empirical method is more accurate than predictive formulas as it's based on your actual energy balance and metabolic response.
Q4: Should I track exercise calories separately?
A: No, this method captures your total energy expenditure including all physical activity. Just track total calorie intake.
Q5: How often should I recalculate my TDEE?
A: Recalculate every 2-3 months or after significant weight changes, as TDEE decreases with weight loss and may change with activity level adjustments.