1. What Is TDEE And How Do You Calculate It?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. It's calculated by multiplying your BMR by an activity factor that represents your daily physical activity level.

2. How Does The Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( \text{activity factor} \) — 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, physical job): 1.9

3. Importance Of TDEE Calculation

Details: Knowing your TDEE is essential for weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. It helps create personalized nutrition plans and optimize athletic performance.

4. Using The Calculator

Tips: Enter your BMR in kcal/day and select your appropriate activity level based on your weekly exercise routine and lifestyle. For accurate results, use a recent BMR calculation from a reliable source or calculator.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR represents calories burned at complete rest, while TDEE includes all daily activities and represents total calorie expenditure.

Q2: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly (±10 lbs/4.5 kg) or when your activity level changes substantially.

Q3: Are activity factors accurate for everyone?
A: They provide estimates. Individual variations in metabolism, NEAT (non-exercise activity thermogenesis), and exercise efficiency can affect actual TDEE.

Q4: Can TDEE change throughout the week?
A: Yes, TDEE varies daily based on activity. The calculator provides an average based on your typical activity pattern.

Q5: How accurate is this calculation for athletes?
A: While useful, athletes with extreme training volumes may need more specialized calculations that account for sport-specific energy demands.