1. What is Total Daily Caloric Expenditure?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. It's a crucial metric for weight management and nutritional planning.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity Factor \) — Multiplier based on activity level:
  • 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 and physical job): 1.9

Explanation: The equation accounts for your baseline metabolism plus additional calories burned through daily activities and exercise.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for effective weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more; and to maintain weight, match your intake to your TDEE.

4. Using the Calculator

Tips: Enter your calculated BMR value and select your activity level based on your typical weekly exercise routine. For accurate results, use a reliable BMR calculator first.

5. Frequently Asked Questions (FAQ)

Q1: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (±5kg/10lbs) or your activity level changes substantially.

Q2: Why is BMR needed to calculate TDEE?
A: BMR represents 60-75% of total energy expenditure, making it the foundation for calculating your total daily calorie needs.

Q3: Are the activity factors accurate for everyone?
A: They provide good estimates for most people, but individual variations exist. Track your actual results and adjust as needed.

Q4: How does TDEE relate to weight loss?
A: Creating a calorie deficit of 500-1000 calories below your TDEE typically results in a weight loss of 0.5-1kg (1-2lbs) per week.

Q5: Should I eat back exercise calories?
A: The TDEE already includes your exercise calories through the activity factor, so you don't need to add extra calories for workouts.