1. What is the TDEE Calculator?

The TDEE (Total Daily Energy Expenditure) Calculator estimates your total daily calorie needs based on the Mifflin-St Jeor equation, adjusted for New Zealand users. It calculates the number of calories your body burns each day, including both basal metabolic rate and activity level.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

Where:

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

Activity Factors:

• Sedentary (little or no exercise): 1.2
• Lightly active (light exercise 1-3 days/week): 1.375
• Moderately active (moderate exercise 3-5 days/week): 1.55
• Very active (hard exercise 6-7 days/week): 1.725
• Extra active (very hard exercise & physical job): 1.9

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management, whether your goal is weight loss, maintenance, or muscle gain. It helps you determine the appropriate calorie intake for your specific needs and activity level.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. All values must be valid (weight > 0, height > 0, age between 1-120). For accurate results, use your most recent measurements.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor equation?
A: The Mifflin-St Jeor equation is considered one of the most accurate formulas for calculating basal metabolic rate and is widely used in clinical settings.

Q2: How often should I recalculate my TDEE?
A: You should recalculate your TDEE whenever your weight changes significantly (more than 2-3 kg) or your activity level changes substantially.

Q3: Is this calculator specific to New Zealand?
A: While the calculation method is universal, this calculator is optimized for New Zealand users with metric measurements commonly used in the region.

Q4: Can I use this for weight loss?
A: Yes, your TDEE provides the baseline for creating a calorie deficit for weight loss. Typically, reducing your intake by 500 calories per day can lead to about 0.5kg weight loss per week.

Q5: How accurate is the activity factor?
A: The activity factor provides an estimate. For more precise calculations, consider using a fitness tracker or consulting with a nutritionist who can assess your exact energy expenditure.