1. What is TDEE Calculation from BMR?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and physical activity. Calculating TDEE from BMR helps determine your daily caloric needs for weight maintenance, loss, or gain.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( activity\ factor \) — Multiplier based on activity level (unitless)

Activity Factors:

• 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: Knowing your TDEE is essential for creating effective nutrition plans, whether your goal is weight loss, maintenance, or muscle gain. It provides a personalized estimate of your daily caloric needs based on your metabolism and activity level.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your appropriate activity level based on your weekly exercise routine and lifestyle. For accurate results, use a recent BMR calculation from a reliable source or calculator.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR represents calories burned at complete rest, while TDEE includes all daily activities and exercise.

Q2: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly (±10 lbs/4.5 kg) or when your activity level changes substantially.

Q3: Are the activity factors accurate for everyone?
A: They provide estimates. Individual variations in metabolism, NEAT (non-exercise activity thermogenesis), and exercise intensity can affect actual energy expenditure.

Q4: Should I eat exactly at my TDEE for maintenance?
A: TDEE provides an estimate. Monitor your weight over 2-3 weeks and adjust calories based on actual results.

Q5: How accurate is this calculation?
A: It provides a good estimate for most people, but individual variations in metabolism, body composition, and activity patterns can affect accuracy.