1. What is the NIH TDEE Calculator?

The NIH (National Institutes of Health) TDEE calculator estimates your Total Daily Energy Expenditure based on the Mifflin-St Jeor equation. This represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( weight \) — Body weight in kilograms (kg)
• \( height \) — Height in centimeters (cm)
• \( age \) — Age in years
• \( activity\ factor \) — Multiplier based on activity level (1.2-1.9)

Explanation: The equation first calculates your Basal Metabolic Rate (BMR) - the calories your body needs at complete rest, then multiplies by an activity factor to account for daily movement and exercise.

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. It helps create personalized nutrition plans and achieve fitness goals effectively.

4. Using the Calculator

Tips: Enter your current weight in kg, height in cm, age in years, and select your activity level based on your typical weekly exercise routine. Use accurate measurements for best results.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR is calories burned at complete rest, while TDEE includes all daily activities and represents total calories burned in a day.

Q2: How accurate is this calculator?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas, but individual variations may exist due to muscle mass, genetics, and other factors.

Q3: Should I use metric or imperial measurements?
A: This calculator uses metric units (kg and cm) as they provide more precise calculations for the formula.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or whenever your weight changes significantly or your activity level changes substantially.

Q5: Can this calculator be used for weight loss planning?
A: Yes, subtract 500 calories from your TDEE for a safe weight loss of about 0.5kg per week, or consult a healthcare professional for personalized advice.