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TDEE Equation:
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Total Daily Energy Expenditure (TDEE) based on body fat calculates your daily calorie needs using your lean body mass rather than total body weight. This approach provides a more accurate estimate as muscle tissue burns more calories at rest than fat tissue.
The calculator uses the TDEE equation:
Where:
Explanation: The equation first calculates your Basal Metabolic Rate (BMR) based on lean body mass, then multiplies it by your activity factor to estimate total daily calorie expenditure.
Details: Knowing your TDEE is essential for weight management, whether your goal is weight loss, maintenance, or muscle gain. Using lean body mass provides a more accurate calculation than using total body weight, especially for individuals with higher body fat percentages.
Tips: Enter your lean body mass in kilograms (calculate by subtracting your fat mass from total weight). Select your activity level based on your typical weekly exercise and daily movement patterns.
Q1: How do I calculate my lean body mass?
A: Lean body mass = Total weight - Fat mass. You can estimate body fat percentage using calipers, bioelectrical impedance scales, or DEXA scans.
Q2: Why use lean body mass instead of total weight?
A: Muscle tissue is metabolically active and burns more calories than fat tissue. Using lean body mass provides a more accurate estimate of your metabolic rate.
Q3: How accurate is this calculation?
A: While more accurate than weight-based formulas, this is still an estimate. Individual variations in metabolism can affect actual energy expenditure.
Q4: Should I adjust my calorie intake based on goals?
A: Yes, subtract 250-500 calories for weight loss, maintain for weight maintenance, or add 250-500 calories for muscle gain, while monitoring progress.
Q5: How often should I recalculate my TDEE?
A: Recalculate every 4-8 weeks or whenever your weight, body composition, or activity level changes significantly.