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. It's a crucial metric for weight management and fitness goals.

2. How Does the Calculator Work?

The calculator uses the Harris-Benedict equation for BMR combined with activity multipliers:

Where BMR is calculated as:

• For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
• For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

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 effective weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. This calculation helps create personalized nutrition plans for fitness and bodybuilding goals.

4. Using the Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, select your gender, and choose the activity level that best matches your weekly exercise routine. For accurate results, be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the TDEE calculation?
A: The calculation provides a good estimate for most people, but individual variations in metabolism may affect accuracy. Use it as a starting point and adjust based on results.

Q2: Should I use metric or imperial measurements?
A: This calculator uses metric measurements (kg and cm) for consistency with the Harris-Benedict equation. Convert imperial measurements if needed (1 lb = 0.4536 kg, 1 inch = 2.54 cm).

Q3: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (±5 kg) or your activity level changes substantially.

Q4: What if I'm between activity levels?
A: Choose the level that best represents your average weekly activity. You can also use intermediate values if you're consistently between two levels.

Q5: How does this help with bodybuilding goals?
A: Knowing your TDEE helps you create precise calorie targets for bulking (muscle gain) or cutting (fat loss) phases while maintaining optimal nutrition for muscle growth and recovery.