1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your Basal Metabolic Rate (BMR) and calories burned through physical activity. It's a crucial metric for weight management.

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 (1.2 to 1.9)

Activity Factors:

• 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 TDEE Calculation

Details: Knowing your TDEE helps determine your daily calorie needs for weight maintenance, loss, or gain. It's fundamental for creating effective nutrition and fitness plans.

4. Using the Calculator

Tips: Enter your BMR (calculated separately or from another calculator) and select your activity level. The calculator will estimate your total daily calorie expenditure.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is TDEE calculation?
A: It provides a good estimate but individual variations exist. Factors like genetics, body composition, and NEAT (non-exercise activity thermogenesis) affect actual expenditure.

Q2: Should I eat my TDEE to maintain weight?
A: Yes, consuming calories equal to your TDEE should maintain your current weight. For weight loss, consume less; for gain, consume more.

Q3: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly (5+ lbs), activity level changes, or every few months to account for metabolic adaptations.

Q4: Does TDEE include exercise calories?
A: Yes, through the activity factor. For more precision, you can use a lower activity factor and add exercise calories separately.

Q5: What's the best way to determine my actual TDEE?
A: Track calorie intake and weight changes over 2-4 weeks. If weight is stable, your average intake equals your TDEE.