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TDEE Formula for Light Exercise:
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Total Daily Energy Expenditure (TDEE) with light exercise represents your total calorie needs when engaging in light physical activity 1-3 days per week. This includes activities like walking, light cycling, or recreational sports.
The calculator uses the TDEE formula for light exercise:
Where:
Explanation: The multiplier 1.375 accounts for the additional energy expenditure from light exercise activities performed 1-3 times per week.
Details: Accurate TDEE calculation is essential for weight management, nutrition planning, and achieving fitness goals. It helps determine appropriate calorie intake for maintenance, weight loss, or weight gain.
Tips: Enter your Basal Metabolic Rate (BMR) in kcal/day. The BMR should be calculated separately using appropriate formulas (Harris-Benedict, Mifflin-St Jeor, etc.) based on your age, gender, height, and weight.
Q1: What constitutes "light exercise"?
A: Light exercise includes activities like walking, light cycling, yoga, golf, or recreational sports performed 1-3 days per week for moderate duration and intensity.
Q2: How accurate is the 1.375 multiplier?
A: The multiplier provides a reasonable estimate for most people with light exercise habits, but individual variations in metabolism and activity intensity may affect accuracy.
Q3: Should I use this if I exercise more than 3 days/week?
A: No, if you exercise more frequently or with higher intensity, you should use a higher activity multiplier (moderate: 1.55, active: 1.725, very active: 1.9).
Q4: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly (±5kg), exercise habits change, or every 2-3 months to account for metabolic adaptations.
Q5: Can this be used for weight loss planning?
A: Yes, subtract 300-500 calories from your TDEE to create a calorie deficit for gradual weight loss of 0.5-1kg per week.