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 (BMR) and calories burned through physical activity. It's a crucial metric for weight management and nutrition planning.

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity Factor \) — Multiplier based on activity level:
  • Sedentary: 1.2 (little or no exercise)
  • Lightly active: 1.375 (light exercise 1-3 days/week)
  • Moderately active: 1.55 (moderate exercise 3-5 days/week)
  • Very active: 1.725 (hard exercise 6-7 days/week)
  • Extra active: 1.9 (very hard exercise, physical job)

Explanation: Your BMR represents the calories needed for basic bodily functions, while the activity factor accounts for your daily physical activity level.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for effective weight management. To lose weight, you need to consume fewer calories than your TDEE; to gain weight, you need to consume more. It also helps athletes optimize performance and recovery nutrition.

4. Using the Calculator

Tips: First calculate your BMR using a BMR calculator, then select your activity level based on your typical weekly exercise routine. For accurate results, be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (±5kg/10lbs) or your activity level changes substantially.

Q2: Is TDEE the same for everyone with the same weight?
A: No, TDEE varies based on age, gender, body composition, genetics, and metabolic health, even at the same weight.

Q3: How accurate is the activity multiplier?
A: It provides a good estimate, but individual variations exist. Consider using a fitness tracker for more personalized activity data.

Q4: Should I eat exactly at my TDEE for maintenance?
A: TDEE is an estimate. Start with this calculation and adjust based on your actual weight changes over 2-3 weeks.

Q5: Does TDEE change with dieting?
A: Yes, prolonged calorie restriction can lower your TDEE as your body adapts to conserve energy (metabolic adaptation).