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TDEE Formula:
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TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. It's crucial for determining maintenance calorie needs for weight management.
The calculator uses the TDEE equation:
Where:
Explanation: The equation calculates your total daily calorie needs by multiplying your BMR by an activity factor that represents your daily physical activity level.
Details: Knowing your TDEE is essential for weight management. To maintain weight, consume calories equal to your TDEE. To lose weight, create a calorie deficit below your TDEE. To gain weight, consume calories above your TDEE.
Tips: Enter your BMR in kcal/day and select your activity level based on your typical weekly exercise routine. For accurate results, use a recent BMR calculation from a reliable source or calculator.
Q1: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (±10 lbs/4.5 kg) or your activity level changes substantially.
Q2: What's the difference between BMR and TDEE?
A: BMR represents calories burned at complete rest, while TDEE includes all daily activities and exercise.
Q3: How accurate are activity multipliers?
A: They provide estimates. Individual variations in metabolism, NEAT (non-exercise activity thermogenesis), and exercise efficiency can affect actual energy expenditure.
Q4: Should I use sedentary multiplier if I exercise?
A: No, choose the multiplier that best represents your overall activity level, including both exercise and daily activities.
Q5: How can I adjust my TDEE for weight loss?
A: For weight loss, consume 300-500 calories less than your TDEE. For muscle gain, consume 300-500 calories more than your TDEE while following a strength training program.