1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that corresponds to your typical daily activity level.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( activity\ factor \) — Multiplier based on activity level

Activity Factors:

• Sedentary (little or no exercise): 1.2
• Lightly active (light exercise 1-3 days/week): 1.375
• Moderately active (moderate exercise 3-5 days/week): 1.55
• Very active (hard exercise 6-7 days/week): 1.725
• Extra active (very hard exercise, physical job): 1.9

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management. To lose weight, you need to consume fewer calories than your TDEE; to gain weight, you need to consume more calories than your TDEE.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your activity level from the dropdown menu. For accurate results, use a recent BMR calculation from a reliable source or calculator.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR is the number of calories your body needs at complete rest, while TDEE includes all daily activities and exercise.

Q2: How often should I recalculate my TDEE?
A: You should recalculate your TDEE whenever your weight changes significantly or your activity level changes.

Q3: Is this calculation accurate for everyone?
A: While it provides a good estimate, individual variations in metabolism, body composition, and other factors can affect actual energy expenditure.

Q4: Can I use TDEE for weight loss?
A: Yes, creating a calorie deficit of 500-1000 calories per day from your TDEE typically results in a safe weight loss of 1-2 pounds per week.

Q5: Should athletes use different activity factors?
A: Highly trained athletes may have different energy requirements. Some experts recommend using specialized equations for athletic populations.