Tdee Calculator For Fat Loss And Muscle Gain

TDEE Formula:

\[ TDEE = BMR \times \text{activity factor} \]

Age:

years

Gender:

Weight:

Height:

Activity Level:

BMR:

TDEE (Maintenance):

Fat Loss Calories (15% deficit):

Muscle Gain Calories (15% surplus):

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1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It's calculated by multiplying your Basal Metabolic Rate (BMR) by your activity level. Understanding your TDEE is essential for effective weight management, whether your goal is fat loss or muscle gain.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation to calculate BMR:

For men: \[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \] For women: \[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \]

Then calculates TDEE using:

\[ TDEE = BMR \times \text{activity factor} \]

Where activity factors are:

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

3. Importance of TDEE Calculation

Details: Knowing your TDEE is crucial for setting appropriate calorie targets. For fat loss, you typically need a calorie deficit (below TDEE). For muscle gain, you need a calorie surplus (above TDEE) combined with resistance training.

4. Using the Calculator

Tips: Enter your age, gender, weight in kg, height in cm, and select your activity level. The calculator will provide your BMR, maintenance calories, and recommended calorie targets for fat loss (15% deficit) and muscle gain (15% surplus).

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the TDEE calculation?
A: The calculation provides a good estimate, but individual variations exist. It's best used as a starting point that you can adjust based on your results.

Q2: Should I use the fat loss or muscle gain calories?
A: It depends on your goal. If you want to lose fat while preserving muscle, use the fat loss calories. If you want to build muscle, use the muscle gain calories along with strength training.

Q3: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or if your weight changes significantly, as your BMR changes with your body composition.

Q4: Can I build muscle and lose fat at the same time?
A: This is possible for beginners or those returning to training after a break, but becomes increasingly difficult as you become more advanced. Most people need to focus on one goal at a time.

Q5: What if my weight isn't changing as expected?
A: Adjust your calories by 100-200 kcal based on your progress. The calculation is an estimate, and you may need to fine-tune based on your individual metabolism and activity level.