1. What Does Moderate Exercise Mean?

Moderate exercise refers to physical activity performed 3-5 days per week that significantly increases heart rate and breathing. This includes activities like brisk walking, cycling, swimming, or dancing where you can talk but not sing during the activity.

2. How Does The Calculator Work?

The calculator uses the TDEE formula with moderate exercise multiplier:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( 1.55 \) — Activity multiplier for moderate exercise (3-5 days/week)

Explanation: The multiplier 1.55 accounts for the additional energy expenditure from regular moderate-intensity exercise performed 3-5 times per week.

3. Importance Of TDEE Calculation

Details: Calculating TDEE is essential for weight management, determining appropriate calorie intake for weight loss, maintenance, or muscle gain goals.

4. Using The Calculator

Tips: Enter your BMR value in kcal/day. The calculator will apply the moderate exercise multiplier (1.55) to estimate your total daily energy expenditure.

5. Frequently Asked Questions (FAQ)

Q1: What activities count as moderate exercise?
A: Brisk walking, recreational swimming, cycling, dancing, doubles tennis, or any activity that raises your heart rate and breathing noticeably.

Q2: How accurate is the 1.55 multiplier?
A: It provides a good estimate for most people who exercise 3-5 days per week at moderate intensity, but individual variations may occur.

Q3: Should I use this if my exercise varies weekly?
A: For varying exercise patterns, consider calculating weekly averages or using different multipliers for different days.

Q4: What if I exercise more than 5 days per week?
A: If you exercise more frequently or at higher intensity, you may need to use the "active" or "very active" multiplier (1.725 or 1.9).

Q5: How do I calculate my BMR?
A: BMR can be estimated using formulas like Mifflin-St Jeor or Harris-Benedict based on age, gender, height, and weight.