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TDEE Formula:
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A TDEE (Total Daily Energy Expenditure) calculator computes daily energy needs by estimating how many calories your body burns in a day, taking into account your basal metabolic rate and activity level.
The calculator uses the TDEE equation:
Where:
Explanation: The equation accounts for your body's basic energy needs at rest (BMR) multiplied by an activity factor that represents your daily physical activity level.
Details: Accurate TDEE estimation is crucial 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.
Tips: Enter your BMR in kcal/day and select your appropriate activity factor. All values must be valid (BMR > 0, activity factor between 1.2-1.9).
Q1: What is BMR and how is it different from TDEE?
A: BMR (Basal Metabolic Rate) represents the calories your body needs at complete rest, while TDEE includes all daily activities and represents your total daily energy expenditure.
Q2: How do I determine my activity factor?
A: Activity factors range from 1.2 (sedentary) to 1.9 (extra active). Choose based on your daily activity level - sedentary for office jobs, moderately active for regular exercise 3-5 times weekly, etc.
Q3: How accurate is TDEE calculation?
A: While providing a good estimate, individual variations in metabolism, NEAT (non-exercise activity thermogenesis), and other factors mean actual TDEE may vary by ±10-15%.
Q4: Should I adjust my TDEE over time?
A: Yes, as you lose/gain weight or change activity levels, your TDEE will change and should be recalculated periodically for accurate calorie targets.
Q5: Can TDEE help with weight loss goals?
A: Absolutely. Creating a calorie deficit of 500-1000 calories below your TDEE typically results in safe and sustainable weight loss of 1-2 pounds per week.