Most Reliable TDEE Calculator

TDEE Equation:

\[ TDEE = (10 \times weight + 6.25 \times height - 5 \times age - 161) \times activity\ factor \]

Weight:

Height:

Age:

years

Activity Factor:

Estimated TDEE:

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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 and physical activity. It's a crucial metric for weight management and nutrition planning.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation with activity factor:

\[ TDEE = (10 \times weight + 6.25 \times height - 5 \times age - 161) \times activity\ factor \]

Where:

\( weight \) — Body weight in kilograms (kg)
\( height \) — Height in centimeters (cm)
\( age \) — Age in years
\( activity\ factor \) — Multiplier based on activity level (1.2-1.9)

Explanation: This equation provides the most reliable estimate of total daily energy expenditure for most individuals.

3. Importance of TDEE Calculation

Details: Knowing your TDEE helps in creating effective weight management plans - whether for weight loss, maintenance, or muscle gain. It serves as the foundation for determining appropriate calorie intake.

4. Using the Calculator

Tips: Enter accurate measurements of weight (kg), height (cm), and age (years). Select the activity factor that best matches your weekly exercise routine. All values must be valid positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Why is this considered the most reliable TDEE calculator?
A: It uses the Mifflin-St Jeor equation, which has been validated in numerous studies as the most accurate predictor of resting metabolic rate for most populations.

Q2: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks if your weight changes significantly, or whenever your activity level changes substantially.

Q3: What if my activity level varies day to day?
A: Choose the activity factor that represents your average weekly activity. For varying routines, you may want to calculate different days separately.

Q4: Are there limitations to this calculation?
A: The calculation may be less accurate for extremely muscular individuals, those with certain medical conditions, or elite athletes with very high training volumes.

Q5: Should I eat exactly at my TDEE for maintenance?
A: Use the calculated TDEE as a starting point. Monitor your weight over 2-3 weeks and adjust based on actual results, as individual metabolism can vary.