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 weight loss planning as it helps determine appropriate calorie intake.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( \text{activity multiplier} \) — Factor based on physical activity level

Activity Multipliers:

• 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: Accurate TDEE calculation is crucial for effective weight management. To lose weight, you typically 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 from the dropdown menu. The calculator will provide your estimated total daily energy expenditure.

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 equations, which consider age, gender, weight, and height.

Q2: What's a safe calorie deficit for weight loss?
A: A deficit of 500-1000 calories per day is generally safe, leading to 1-2 pounds of weight 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 accurate calorie targets.

Q4: How accurate are activity multipliers?
A: They provide estimates. Individual variations in metabolism and activity intensity can affect actual energy expenditure.

Q5: Can I use TDEE for weight gain?
A: Yes, to gain weight, consume more calories than your TDEE, typically 300-500 calories above maintenance.