1. What is TDEE for Body Recomp?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. For body recomposition (simultaneous fat loss and muscle gain), understanding your TDEE is crucial for setting appropriate calorie intake targets.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( activity\ factor \) — Multiplier based on activity level

Activity Factors:

• Sedentary (little/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
• Extremely Active (very hard exercise, physical job): 1.9

3. Importance of TDEE Calculation

Details: Accurate TDEE calculation is essential for body recomposition goals. It helps determine maintenance calories, create appropriate calorie deficits for fat loss, and ensure adequate energy for muscle growth and recovery.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your appropriate activity level. For body recomposition, aim for a slight calorie deficit (100-300 calories below TDEE) while maintaining adequate protein intake and resistance training.

5. Frequently Asked Questions (FAQ)

Q1: What is body recomposition?
A: Body recomposition refers to simultaneously losing body fat while gaining muscle mass, typically achieved through strategic nutrition and exercise programming.

Q2: How accurate is the TDEE calculation?
A: While the calculation provides a good estimate, individual variations in metabolism and activity levels mean it should be used as a starting point and adjusted based on results.

Q3: Should I eat at maintenance for recomp?
A: Most successful recomp programs use a slight calorie deficit (100-300 calories below maintenance) to facilitate fat loss while providing enough energy for muscle maintenance/growth.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant changes in weight, activity level, or body composition.

Q5: What's the best way to determine my BMR?
A: While formulas like Mifflin-St Jeor provide estimates, the most accurate methods are indirect calorimetry or DEXA scans, though these require specialized equipment.