1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including basal metabolic rate (BMR) and physical activity. It's a crucial metric for weight management and nutrition planning.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( activity\_factor \) — Activity level multiplier

Activity Factors:

• Sedentary (little/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 helps in creating effective diet plans for weight loss, maintenance, or muscle gain. It provides a scientific basis for calorie intake recommendations.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your appropriate activity level. Ensure BMR is calculated accurately using established formulas like Mifflin-St Jeor or Harris-Benedict.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is TDEE calculation?
A: While the formula provides a good estimate, individual variations in metabolism and activity patterns mean results should be used as a starting point and adjusted based on actual results.

Q2: Should I use BMR or RMR for TDEE calculation?
A: BMR (Basal Metabolic Rate) is typically used as it represents the minimum energy expenditure at complete rest, though RMR (Resting Metabolic Rate) values are often very similar.

Q3: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly (±5 kg), activity level changes substantially, or every 3-6 months to account for metabolic adaptations.

Q4: Can TDEE change throughout the week?
A: Yes, TDEE varies daily based on activity levels. The calculated TDEE represents an average daily expenditure over time.

Q5: How should I use TDEE for weight loss?
A: For weight loss, create a calorie deficit of 500-1000 kcal/day below your TDEE, aiming for 0.5-1 kg weight loss per week for sustainable results.