1. What is Total Daily Energy Expenditure?

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

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

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

Activity Multipliers:

• 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 crucial for weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. It helps create personalized nutrition plans and optimize athletic performance.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your activity level. BMR can be calculated using various formulas (Harris-Benedict, Mifflin-St Jeor) based on age, gender, height, and weight.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR is calories burned at complete rest, while TDEE includes all daily activities and exercise.

Q2: How accurate are activity multipliers?
A: They provide estimates. Individual variations in metabolism, NEAT (Non-Exercise Activity Thermogenesis), and exercise intensity affect accuracy.

Q3: Should I use TDEE for weight loss?
A: Yes, creating a 300-500 calorie deficit below your TDEE typically results in safe weight loss of 0.5-1 kg per week.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight changes (±5 kg) or activity level changes.

Q5: Can TDEE change throughout the day?
A: Yes, TDEE varies based on daily activities, but the calculated value represents your average daily energy expenditure.