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 multiplying your Basal Metabolic Rate (BMR) by an activity factor.

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

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 — Extremely active (very hard exercise & physical job)

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for muscle gain, fat loss, or weight maintenance. It helps determine your daily calorie needs based on your activity level.

4. Using the Calculator

Tips: Enter your BMR (from a BMR calculator) and select your activity level. The calculator will estimate your total daily calorie needs.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate, but individual variations exist. Track your progress and adjust as needed.

Q2: Should I eat more or less than my TDEE?
A: For muscle gain: 250-500 kcal above TDEE. For fat loss: 250-500 kcal below TDEE. For maintenance: match TDEE.

Q3: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly (±10 lbs) or your activity level changes.

Q4: Does this work for athletes?
A: Yes, but very active individuals may need to use the higher activity multipliers or adjust based on results.

Q5: What if my results seem off?
A: Double-check your BMR calculation and activity level selection. Consider consulting a nutritionist.