1. What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. This calculator uses body fat percentage for a more accurate estimation.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( \text{lean body mass} \) — Total weight minus fat mass (kg)
• \( \text{activity multiplier} \) — Factor based on daily activity level

Explanation: The equation first calculates your lean body mass from your total weight and body fat percentage, then applies an activity multiplier to estimate your total daily calorie needs.

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. Using body fat percentage provides a more personalized and accurate estimate than formulas based solely on total weight.

4. Using the Calculator

Tips: Enter your weight in kilograms, body fat percentage (measured via DEXA, calipers, or bioelectrical impedance), and select your activity level. For best results, use an accurate body fat measurement method.

5. Frequently Asked Questions (FAQ)

Q1: Why use body fat percentage instead of total weight?
A: Using body fat percentage allows for a more accurate calculation since muscle tissue burns more calories at rest than fat tissue.

Q2: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (2-3 kg) or your activity level changes substantially.

Q3: What's the most accurate way to measure body fat?
A: DEXA scans are considered the gold standard, but caliper measurements and bioelectrical impedance scales can provide reasonable estimates when performed consistently.

Q4: Should I eat exactly at my TDEE?
A: For weight maintenance, yes. For weight loss, create a deficit of 300-500 calories. For weight gain, create a surplus of 300-500 calories.

Q5: Does this account for thermic effect of food?
A: This formula focuses on basal metabolic rate and activity expenditure. The thermic effect of food (calories burned digesting food) is typically estimated at 10% of TDEE and is already accounted for in the overall calculation.