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 crucial for women planning weight loss as it helps determine appropriate calorie intake for achieving weight goals.

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( \text{activity multiplier} \) — Based on activity level:
  • Sedentary (little/no exercise): 1.2
  • Light (light exercise 1-3 days/week): 1.375
  • Moderate (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

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

3. Importance of TDEE Calculation

Details: Accurate TDEE calculation is essential for effective weight management. For weight loss, consuming 500-1000 calories less than your TDEE per day typically results in safe and sustainable weight loss of 0.5-1 kg per week.

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 results, use a reliable BMR calculator or measured BMR value.

5. Frequently Asked Questions (FAQ)

Q1: What is the difference between BMR and TDEE?
A: BMR represents calories burned at complete rest, while TDEE includes all daily activities and exercise. TDEE is typically 20-90% higher than BMR depending on activity level.

Q2: How accurate is the activity multiplier?
A: The multipliers provide estimates. Individual variations in metabolism, NEAT (non-exercise activity thermogenesis), and exercise intensity can affect actual calorie expenditure.

Q3: Should I eat at my TDEE for weight maintenance?
A: Yes, consuming calories equal to your TDEE should maintain your current weight. For weight loss, create a calorie deficit below your TDEE.

Q4: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly (±5 kg), activity level changes substantially, or every 4-6 weeks during weight loss.

Q5: Can TDEE calculation help with weight gain goals?
A: Yes, for weight gain, consume 300-500 calories above your TDEE to support muscle growth while minimizing fat gain.