1. What is TDEE and BMR?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, while BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain basic physiological functions.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor Equation for BMR and multiplies it by your activity level:

Where BMR is calculated as:

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

Activity Multipliers:

• 1.2 - Sedentary (little or no exercise)
• 1.375 - Lightly active (light exercise 1-3 days/week)
• 1.55 - Moderately active (moderate exercise 3-5 days/week)
• 1.725 - Very active (hard exercise 6-7 days/week)
• 1.9 - Extra active (very hard exercise & physical job)

3. Importance of Accurate Calorie Calculation

Details: Knowing your accurate maintenance calories is crucial for weight management, whether your goal is weight loss, weight maintenance, or muscle gain. It helps create effective nutrition plans and prevents under or over-eating.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender, and choose your activity level based on your weekly exercise routine. Be honest about your activity level for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor Equation?
A: The Mifflin-St Jeor Equation is considered the most accurate BMR formula for the general population and is widely used in clinical settings.

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

Q3: What if I want to lose or gain weight?
A: For weight loss, subtract 300-500 calories from your TDEE. For weight gain, add 300-500 calories to your TDEE.

Q4: Are there limitations to this calculation?
A: Individual variations in metabolism, body composition, and other factors can affect actual calorie needs. This provides an estimate that should be adjusted based on results.

Q5: Should I use this for medical purposes?
A: While this calculator provides accurate estimates, always consult with healthcare professionals for medical advice or specific dietary requirements.