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 calories burned through physical activity. It's a crucial metric for nutrition planning, weight management, and fitness goals.

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 — Sedentary (little or no exercise)
  • 1.375 — Lightly active (light exercise 1-3 days/week)
  • 1.55 — Moderately active (moderate exercise 3-5 days/week)
  • 1.725 — Very active (hard exercise 6-7 days/week)
  • 1.9 — Extra active (very hard exercise, physical job)

Explanation: The equation estimates your total daily calorie needs by multiplying your BMR by an activity factor that represents your daily physical activity level.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for effective weight management. To lose weight, you need to consume fewer calories than your TDEE; to gain weight, you need to consume more. It also helps athletes optimize performance and recovery nutrition.

4. Using the Calculator

Tips: Enter your BMR in kcal/day (you can calculate this using a BMR calculator first), select your activity level based on your typical weekly exercise routine, and click calculate to get your TDEE.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR represents calories burned at complete rest, while TDEE includes all daily activities and represents your total calorie expenditure.

Q2: How accurate is this TDEE calculation?
A: It provides a good estimate for most people, but individual variations in metabolism and activity patterns can affect accuracy.

Q3: Should I use my actual weight or goal weight for calculations?
A: Use your current weight for accurate TDEE calculation. Adjust as you lose or gain weight.

Q4: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (5+ pounds) or your activity level changes substantially.

Q5: Can TDEE change over time?
A: Yes, TDEE can change with age, weight fluctuations, muscle mass changes, and alterations in activity levels.