Tdee Calculator For Weight Gain

Mifflin-St Jeor Equation:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + s \] \[ TDEE = BMR \times activity\ multiplier \] \[ Calories = TDEE + 500 \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

BMR:

TDEE:

Calories for Weight Gain:

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1. What is the TDEE Calculator for Weight Gain?

The TDEE (Total Daily Energy Expenditure) Calculator estimates your daily calorie needs for weight gain using the Mifflin-St Jeor equation. It calculates your Basal Metabolic Rate (BMR) and adjusts for activity level to determine maintenance calories, then adds 500 calories for weight gain.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + s \] \[ TDEE = BMR \times activity\ multiplier \] \[ Calories = TDEE + 500 \]

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( s \) — +5 for males, -161 for females
\( activity\ multiplier \) — Sedentary: 1.2, Light: 1.375, Moderate: 1.55, Active: 1.725, Very Active: 1.9

Explanation: The equation calculates your basal metabolic rate, then multiplies by activity level to estimate total daily energy expenditure. Adding 500 calories creates a surplus for weight gain.

3. Importance of TDEE Calculation

Details: Accurate TDEE estimation is crucial for effective weight management. Understanding your maintenance calories helps create appropriate calorie surpluses for healthy weight gain while minimizing fat accumulation.

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, select gender and activity level. Use accurate measurements for best results. The +500 calorie surplus typically results in 0.5-1 kg weight gain per week.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor instead of other equations?
A: Mifflin-St Jeor is considered one of the most accurate BMR equations for healthy adults and is widely used in clinical settings.

Q2: How accurate is the TDEE calculation?
A: The calculation provides a good estimate, but individual variations exist. Monitor your progress and adjust calories as needed based on actual weight changes.

Q3: Should I always add 500 calories for weight gain?
A: 500 calories is a general guideline. Individual needs may vary based on metabolism, training intensity, and weight gain goals.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight changes (±5 kg) to maintain accuracy.

Q5: What if I'm not gaining weight with these calories?
A: Gradually increase calorie intake by 100-200 calories every 1-2 weeks until you achieve desired weight gain rate.