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 physical activity. It's crucial for determining appropriate calorie intake for weight management.

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 (1.2-1.9)

Activity Factors:

• Sedentary (little/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 effective weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. Protein intake calculation (30% of TDEE) helps optimize muscle maintenance and growth.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your appropriate activity level. The calculator will provide your TDEE and recommended protein intake based on 30% of total calories.

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: Why 30% protein?
A: 30% of total calories from protein is a common recommendation for muscle maintenance, satiety, and metabolic health, though individual needs may vary.

Q3: How accurate is this calculation?
A: While formulas provide good estimates, individual variations exist. Consider this a starting point and adjust based on results.

Q4: Should I adjust my TDEE for weight goals?
A: Yes, subtract 250-500 calories from TDEE for weight loss, or add 250-500 calories for weight gain, depending on your goals.

Q5: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg) or activity level changes.