1. What is Total Daily Energy Expenditure (TDEE)?

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 formula:

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, physical job): 1.9

Explanation: The equation multiplies your baseline metabolic rate by an activity factor that accounts for your daily physical activity level.

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. It helps create personalized diet plans and optimize athletic performance.

4. Using the Calculator

Tips: Enter your BMR in kcal/day (calculated separately using BMR formulas) and select your appropriate activity level based on your weekly exercise routine and daily activity patterns.

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 equations, which consider age, gender, height, and weight.

Q2: How accurate is the TDEE calculation?
A: While reasonably accurate for most people, individual variations in metabolism and activity patterns may affect precision. Use it as a starting point and adjust based on results.

Q3: Should I use sedentary or active factor if I have a desk job but exercise regularly?
A: Choose the activity factor that best matches your exercise routine, as the sedentary factor already accounts for basic daily activities.

Q4: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly, activity level changes, or every 4-6 weeks to account for metabolic adaptations.

Q5: Can TDEE change over time?
A: Yes, TDEE can change with weight loss/gain, aging, changes in muscle mass, and alterations in activity levels.