1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( Activity Factor \) — Multiplier based on activity level (unitless)

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 and physical job): 1.9

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management. To lose weight, you need to consume fewer calories than your TDEE; to gain weight, you need to consume more calories than your TDEE.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your activity level based on your weekly exercise routine. For accurate results, use a reliable BMR calculator first.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR is the number of calories your body needs at complete rest, while TDEE includes all daily activities and exercise.

Q2: How accurate is TDEE calculation?
A: It provides a good estimate but individual variations exist. Factors like genetics, muscle mass, and metabolic health can affect actual energy expenditure.

Q3: Should I recalculate my TDEE regularly?
A: Yes, as your weight, body composition, and activity levels change, your TDEE will also change. Recalculate every 4-6 weeks or after significant weight changes.

Q4: Can TDEE be used for weight loss?
A: Yes, creating a calorie deficit of 500-1000 calories below your TDEE typically results in 1-2 pounds of weight loss per week.

Q5: What if my activity level varies day to day?
A: Use an average activity factor that best represents your typical week. You can also calculate different TDEE values for different days if your routine is inconsistent.