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TDEE Formula:
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The Moderate Exercise TDEE Calculator estimates your Total Daily Energy Expenditure for individuals who engage in moderate exercise 3-5 days per week. TDEE represents the total number of calories you burn daily, including both basal metabolic rate and activity calories.
The calculator uses the TDEE formula for moderate exercise:
Where:
Explanation: Moderate exercise typically includes activities like brisk walking, cycling, swimming, or recreational sports for 30-60 minutes, 3-5 days per week.
Details: Knowing your TDEE is essential for weight management, whether your goal is weight loss, maintenance, or muscle gain. It helps determine appropriate calorie intake for your activity level.
Tips: Enter your calculated BMR value in kcal/day. The calculator will apply the moderate exercise multiplier (1.55) to estimate your total daily energy expenditure.
Q1: What constitutes moderate exercise?
A: Moderate exercise includes activities that raise your heart rate and breathing, such as brisk walking, cycling, swimming, or dancing for 30-60 minutes, 3-5 days per week.
Q2: How accurate is the 1.55 multiplier?
A: The multiplier provides a reasonable estimate for most people with moderate activity levels, but individual variations in metabolism and exercise intensity may affect accuracy.
Q3: Should I use this if my exercise varies weekly?
A: For variable exercise patterns, consider calculating TDEE for different days and averaging them, or use a lower multiplier on rest days and higher on active days.
Q4: How does this compare to other activity levels?
A: Moderate exercise (1.55) falls between light exercise (1.375) and heavy exercise (1.725) in the activity multiplier scale.
Q5: When should I recalculate my TDEE?
A: Recalculate your TDEE whenever your weight changes significantly (±10 lbs), your activity level changes, or every 4-6 weeks for optimal accuracy.