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, physical activity, and food digestion. It's a crucial metric for weight management and fitness planning.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( \text{lean body mass} \) — Calculated as: total weight × (1 - body fat percentage/100)
• \( \text{activity factor} \) — Multiplier based on your activity level

Explanation: This formula calculates your basal metabolic rate based on lean body mass and then multiplies it by your activity level to estimate total daily energy expenditure.

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.

4. Using the Calculator

Tips: Enter your weight in kilograms, body fat percentage (if unknown, estimate based on visual guides), and select your activity level. For accurate results, use measured body fat percentage when possible.

5. Frequently Asked Questions (FAQ)

Q1: Why use lean body mass instead of total weight?
A: Muscle tissue burns more calories at rest than fat tissue, so using lean body mass provides a more accurate estimate of your metabolic rate.

Q2: How accurate is this calculation?
A: While this formula provides a good estimate, individual variations in metabolism mean it may not be 100% accurate for everyone.

Q3: How often should I recalculate my TDEE?
A: Recalculate whenever your weight, body composition, or activity level changes significantly.

Q4: What if I don't know my body fat percentage?
A: You can estimate based on visual comparison charts or use alternative TDEE calculators that don't require body fat percentage.

Q5: Should I eat exactly at my TDEE?
A: For weight maintenance, yes. For weight loss, create a deficit of 300-500 calories; for weight gain, create a surplus of 300-500 calories.