What Is The Best Formula To Calculate Tdee

Mifflin-St Jeor Equation:

\[ TDEE = (10 \times weight + 6.25 \times height - 5 \times age - 161) \times activity\ factor \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Total Daily Energy Expenditure (TDEE):

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1. What Is The Best Formula To Calculate TDEE?

The Mifflin-St Jeor equation is widely considered the most accurate formula for calculating Total Daily Energy Expenditure (TDEE). It estimates basal metabolic rate (BMR) which is then multiplied by an activity factor to determine total energy needs.

2. How Does The Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

\[ TDEE = (10 \times weight + 6.25 \times height - 5 \times age - 161) \times activity\ factor \]

Where:

\( weight \) — Body weight in kilograms (kg)
\( height \) — Height in centimeters (cm)
\( age \) — Age in years
\( activity\ factor \) — Multiplier based on physical activity level

Explanation: The equation first calculates Basal Metabolic Rate (BMR) - the calories your body needs at complete rest, then multiplies by an activity factor to account for daily movement and exercise.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management, whether your goal is weight loss, maintenance, or muscle gain. It provides a scientific basis for determining appropriate calorie intake.

4. Using The Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. Use accurate measurements for best results. The activity factor should reflect your typical weekly exercise routine.

5. Frequently Asked Questions (FAQ)

Q1: Why is Mifflin-St Jeor considered the best formula?
A: Research shows it's more accurate than older equations like Harris-Benedict, especially for obese individuals, with an accuracy rate of about 90%.

Q2: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks if your weight changes significantly, or if your activity level changes substantially.

Q3: Are there situations where this formula might not be accurate?
A: The formula may be less accurate for extremely muscular individuals, pregnant women, or those with certain medical conditions affecting metabolism.

Q4: Should I use this for weight loss?
A: Yes, subtract 300-500 calories from your TDEE for gradual weight loss of 0.5-1 kg per week.

Q5: How do I choose the right activity factor?
A: Be honest about your activity level. Most people overestimate their activity - choose the level that best matches your typical week.