1. What Does TDEE Calculator Mean?

TDEE (Total Daily Energy Expenditure) Calculator estimates the total number of calories your body burns in a day, including basal metabolic rate and physical activity. It helps determine your daily calorie needs for weight maintenance, loss, or gain.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation to calculate BMR, then multiplies by an activity factor:

Where BMR is calculated as:

• For men: \( BMR = (10 \times \text{weight}) + (6.25 \times \text{height}) - (5 \times \text{age}) + 5 \)
• For women: \( BMR = (10 \times \text{weight}) + (6.25 \times \text{height}) - (5 \times \text{age}) - 161 \)

Activity multipliers:

• Sedentary (little or no exercise): 1.2
• Light (exercise 1-3 days/week): 1.375
• Moderate (exercise 3-5 days/week): 1.55
• Active (exercise 6-7 days/week): 1.725
• Very Active (hard exercise daily): 1.9

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for creating effective nutrition plans, whether your goal is weight loss, maintenance, or muscle gain. It provides a scientific basis for determining your daily calorie intake.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select your gender, and choose the activity level that best matches your weekly exercise routine. All values must be valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor equation instead of others?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for the general population and is widely used in clinical settings.

Q2: How often should I recalculate my TDEE?
A: You should recalculate your TDEE whenever your weight changes significantly (5+ kg) or your activity level changes substantially.

Q3: Is TDEE the same for everyone with the same stats?
A: No, TDEE can vary based on individual factors like muscle mass, genetics, and hormone levels. This calculation provides an estimate.

Q4: How accurate are the activity multipliers?
A: Activity multipliers provide general estimates. Individual calorie expenditure during exercise can vary based on intensity, duration, and individual metabolism.

Q5: Should I eat exactly at my TDEE for maintenance?
A: TDEE provides an estimate. You may need to adjust your intake based on your actual weight changes over time.