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TDEE Formula:
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Total Daily Energy Expenditure (TDEE) for moderate exercise represents the total calories your body burns in a day when engaging in moderate physical activity 3-5 days per week. It's calculated by multiplying your Basal Metabolic Rate (BMR) by the moderate activity factor of 1.55.
The calculator uses the TDEE formula for moderate exercise:
Where:
Explanation: The equation accounts for the additional energy expenditure from moderate physical activity performed 3-5 times per week.
Details: Accurate TDEE calculation is crucial for weight management, designing nutrition plans, and achieving fitness goals. It helps determine appropriate calorie intake for maintenance, weight loss, or muscle gain.
Tips: Enter your Basal Metabolic Rate (BMR) in kcal/day. The value must be greater than zero. The calculator will apply the moderate exercise multiplier of 1.55 to estimate your total daily energy expenditure.
Q1: What constitutes moderate exercise?
A: Moderate exercise typically includes activities like brisk walking, cycling, swimming, or dancing performed for 30-60 minutes, 3-5 days per week.
Q2: How accurate is the 1.55 multiplier?
A: The 1.55 multiplier is a general estimate. Individual results may vary based on exercise intensity, duration, and metabolic factors.
Q3: Should I use this multiplier if I exercise more than 5 days?
A: If you exercise more frequently or intensely, you may need to use a higher activity multiplier (1.725 for very active or 1.9 for extremely active).
Q4: 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.
Q5: Can TDEE change over time?
A: Yes, TDEE can change with weight fluctuations, changes in activity levels, muscle mass changes, and metabolic adaptations.