1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. It's essential for creating effective fat loss plans.

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

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

Explanation: The equation calculates your total daily calorie needs by multiplying your BMR by an activity factor that represents your daily physical activity level.

3. Importance of TDEE for Fat Loss

Details: Knowing your TDEE is crucial for effective fat loss planning. To lose weight, you need to consume fewer calories than your TDEE, creating a calorie deficit.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your activity level based on your typical weekly exercise routine. For accurate fat loss planning, ensure your BMR calculation is precise.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my BMR?
A: BMR can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict, which consider age, gender, height, and weight.

Q2: What calorie deficit should I aim for fat loss?
A: A deficit of 500-1000 calories per day from your TDEE typically results in 1-2 pounds of fat loss per week.

Q3: Should I adjust my TDEE as I lose weight?
A: Yes, as you lose weight, your BMR decreases, so you should recalculate your TDEE periodically for continued progress.

Q4: How accurate are activity multipliers?
A: They provide estimates. Individual variations exist, so monitor your progress and adjust as needed.

Q5: Can I use TDEE for muscle gain?
A: Yes, for muscle gain you would consume slightly more calories than your TDEE (calorie surplus) while following a strength training program.