Tdee Calculator Macrofactor

TDEE Calculation Formula:

\[ TDEE = BMR \times \text{Activity Factor} \]

Weight:

Body Fat Percentage:

Activity Level:

BMR (kcal/day):

TDEE (kcal/day):

Activity Factor:

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1. What is TDEE Calculation?

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day. It's calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that accounts for your daily physical activity level.

2. How Does the Calculator Work?

The calculator uses the Katch-McArdle formula for BMR and multiplies by activity factor:

\[ TDEE = BMR \times \text{Activity Factor} \] \[ BMR = 370 + (21.6 \times \text{Lean Body Mass}) \]

Where:

\( BMR \) — Basal Metabolic Rate (kcal/day)
\( Lean Body Mass \) — Weight × (1 - Body Fat Percentage/100) in kg
\( Activity Factor \) — Multiplier based on activity level (1.2-1.9)

Explanation: The Katch-McArdle formula is considered more accurate than other BMR formulas because it accounts for body composition by using lean body mass instead of total body weight.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. Accurate TDEE calculation helps create effective nutrition plans.

4. Using the Calculator

Tips: Enter your weight in kilograms, body fat percentage (if unknown, estimate or use average values), and select your activity level based on your typical weekly exercise routine.

5. Frequently Asked Questions (FAQ)

Q1: Why use Katch-McArdle instead of other BMR formulas?
A: Katch-McArdle is more accurate because it accounts for body composition by using lean body mass, making it particularly useful for athletes and those with higher muscle mass.

Q2: How accurate are the activity multipliers?
A: Activity multipliers provide estimates. Individual variations exist, so monitor your weight changes and adjust accordingly for best results.

Q3: Should I use this for weight loss/gain planning?
A: Yes, this calculator provides a solid starting point. For weight loss, subtract 250-500 calories from TDEE; for weight gain, add 250-500 calories.

Q4: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly (±5 kg) or when your activity level changes substantially.

Q5: What if I don't know my body fat percentage?
A: Use estimates: average males 15-18%, average females 25-28%, athletes typically lower. For more accuracy, consider getting a body composition analysis.