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TDEE Formula:
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TDEE (Total Daily Energy Expenditure) with moderate exercise represents your total calorie needs when engaging in physical activity 3-5 days per week at a moderate intensity level. The 1.55 multiplier accounts for this additional energy expenditure beyond your basal metabolic rate.
The calculator uses the TDEE formula:
Where:
Explanation: Moderate exercise typically includes activities like brisk walking, cycling, swimming, or gym workouts performed 3-5 times per week for 30-60 minutes per session.
Details: Accurate TDEE estimation is crucial for weight management, determining appropriate calorie intake for weight loss, maintenance, or muscle gain goals.
Tips: Enter your calculated BMR value in kcal/day. The calculator will apply the 1.55 multiplier for moderate exercise activity level.
Q1: What constitutes moderate exercise?
A: Moderate exercise includes activities that raise your heart rate and breathing, such as brisk walking, recreational swimming, cycling, or dancing for 30-60 minutes, 3-5 days per week.
Q2: How accurate is the 1.55 multiplier?
A: The 1.55 multiplier provides a reasonable estimate for most people with moderate activity levels, but individual variations in metabolism and exercise intensity may affect accuracy.
Q3: Should I use this if my exercise varies?
A: If your exercise patterns vary significantly from week to week, you may want to calculate an average or use a different multiplier that better represents your typical activity level.
Q4: Can I use this for weight loss planning?
A: Yes, this TDEE calculation can help determine maintenance calories. For weight loss, create a calorie deficit of 500-1000 kcal/day below your TDEE.
Q5: How often should I recalculate my TDEE?
A: Recalculate your TDEE whenever your weight changes significantly, your activity level changes, or every 4-6 weeks to ensure accuracy.