1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate, physical activity, and the thermic effect of food. It's a crucial metric for weight management and nutrition planning.

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

• \( RMR \) — Resting Metabolic Rate (kcal/day)
• \( Activity Factor \) — Multiplier based on daily activity level
• \( Exercise Calories \) — Additional calories burned through exercise

Explanation: The equation calculates your total daily energy expenditure by multiplying your RMR by an activity factor that represents your daily non-exercise activity level, then adds any additional calories burned through dedicated exercise.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for effective weight management. It helps determine appropriate calorie intake for weight loss, maintenance, or muscle gain goals, and provides insight into your overall energy balance.

4. Using the Calculator

Tips: Enter your RMR in kcal/day, select your activity level factor, and optionally add any additional exercise calories. All values must be valid (RMR > 0, activity factor appropriate for your lifestyle).

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between RMR and BMR?
A: RMR (Resting Metabolic Rate) and BMR (Basal Metabolic Rate) are often used interchangeably, but BMR is measured under stricter conditions. For practical purposes, they're very similar.

Q2: How do I determine my activity factor?
A: Choose based on your daily routine: Sedentary (office job, little exercise), Lightly Active (light exercise 1-3 days/week), Moderately Active (moderate exercise 3-5 days/week), Very Active (hard exercise 6-7 days/week), Extremely Active (athlete/training 2+ times daily).

Q3: Should I include exercise calories separately?
A: If you want more precision, track and add exercise calories separately. Otherwise, choose a higher activity factor that encompasses your exercise routine.

Q4: How accurate is this calculation?
A: It provides a good estimate, but individual variations exist. For the most accurate results, consider professional metabolic testing and adjust based on real-world results.

Q5: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly, activity level changes, or every 4-6 weeks to account for metabolic adaptations.