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), physical activity, and the thermic effect of food. This calculator provides a very accurate estimation by incorporating exercise calories as an additional component.

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
• \( exercise\_calories \) — Additional calories burned through exercise

Explanation: The equation first calculates BMR using the Mifflin-St Jeor formula, then multiplies by activity factor to account for daily movement, and finally adds exercise calories for additional accuracy.

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 determine 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, select your activity level, and input any additional exercise calories. All values must be valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: Why is this TDEE calculator more accurate?
A: This calculator includes an exercise calorie add-on, allowing for precise adjustment based on your specific workout intensity and duration.

Q2: How do I determine my activity factor?
A: Choose based on your daily routine: Sedentary (office job), Lightly Active (light exercise 1-3 days/week), Moderately Active (moderate exercise 3-5 days/week), Very Active (hard exercise 6-7 days/week), Extremely Active (athlete/training 2x daily).

Q3: How should I track exercise calories?
A: Use fitness trackers, heart rate monitors, or exercise equipment displays for accurate measurements. Alternatively, use established calorie burn estimates for different activities.

Q4: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (±2-3 kg), activity level changes, or every 3-6 months to account for metabolic adaptations.

Q5: Can TDEE vary day to day?
A: Yes, TDEE can fluctuate based on daily activity levels, exercise intensity, sleep quality, stress, and other factors. This calculation provides an average estimate.