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 (BMR) and calories burned through physical activity. It's a crucial metric for weight management and nutrition planning.

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: Your BMR represents the calories needed for basic bodily functions, while the activity factor accounts for your daily physical activity level.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for creating effective nutrition plans. To lose weight, you need to consume fewer calories than your TDEE; to gain weight, you need to consume more.

4. Using the Calculator

Tips: Enter your BMR value (calculated separately) and select your activity level based on your typical weekly exercise routine. All values must be valid (BMR > 0).

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 if my activity level varies day to day?
A: Choose the activity factor that best represents your average weekly activity. You can also calculate different TDEE values for different days.

Q3: How accurate is TDEE calculation?
A: While formulas provide good estimates, individual variations exist. Monitor your weight changes and adjust your calorie intake accordingly.

Q4: Should I recalculate my TDEE regularly?
A: Yes, as your weight, body composition, and activity levels change, your TDEE will also change. Recalculate every 4-6 weeks or after significant lifestyle changes.

Q5: Can TDEE help with muscle building?
A: Absolutely. To build muscle, you typically need to consume 250-500 calories above your TDEE while following a proper strength training program.