1. What is TDEE?

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 used to determine maintenance calories for weight management.

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity Factor \) — Multiplier based on activity level

Activity Factors:

• Sedentary (little to 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
• Extremely Active (very hard exercise, physical job): 1.9

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for creating effective nutrition plans for weight loss, maintenance, or muscle gain. It provides a baseline for calorie intake adjustments.

4. Using the Calculator

Tips: Enter your BMR (calculated separately) and select your activity level based on your weekly exercise routine and daily activity.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my BMR?
A: BMR can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict, which consider age, gender, height, and weight.

Q2: How accurate is TDEE calculation?
A: While formulas provide good estimates, individual variations exist. Track your results and adjust based on actual weight changes.

Q3: Should I use sedentary or active multiplier?
A: Be honest about your activity level. Overestimating activity can lead to inaccurate calorie targets.

Q4: How often should I recalculate TDEE?
A: Recalculate when your weight changes significantly (±10-15 lbs) or when your activity level changes substantially.

Q5: Can TDEE change over time?
A: Yes, TDEE decreases with age and weight loss, and increases with muscle gain and increased activity.