1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It's calculated by first estimating your Basal Metabolic Rate (BMR), then multiplying that value by an activity factor.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation for BMR and standard activity multipliers:

Where BMR is calculated as:

• For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
• For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Activity factors:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
• Very active (hard exercise 6-7 days/week): BMR × 1.725
• Extra active (very hard exercise & physical job): BMR × 1.9

3. Importance of TDEE Calculation

Details: Knowing your TDEE helps with weight management - consuming fewer calories than your TDEE leads to weight loss, while consuming more leads to weight gain. It's the foundation for any nutrition plan.

4. Using the Calculator

Tips: For accurate results, measure your weight and height precisely. Be honest about your activity level - most people overestimate their activity.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate for most people, but individual variations in metabolism can cause actual TDEE to differ by ±15%.

Q2: Should I adjust my calories based on the result?
A: Start with the calculated TDEE, then adjust based on your weight changes over 2-4 weeks.

Q3: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (5+ kg) or your activity level changes substantially.

Q4: Why use Mifflin-St Jeor instead of Harris-Benedict?
A: The Mifflin-St Jeor equation is considered more accurate for most people in modern populations.

Q5: Does this work for athletes?
A: While it provides a reasonable estimate, athletes with very high muscle mass may need more precise methods like indirect calorimetry.