1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, accounting for your basal metabolic rate (BMR) and physical activity level. It's crucial for weight management and nutrition 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 (1.2-1.9)

Explanation: The equation accounts for your base metabolism plus additional calories burned through daily activities and exercise.

3. Importance of TDEE Calculation

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

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your activity level. All values must be valid (BMR > 0, activity factor between 1.2-1.9).

5. Frequently Asked Questions (FAQ)

Q1: How do I find my BMR?
A: You can use a BMR calculator that considers your age, gender, weight, and height, or get it measured professionally.

Q2: What activity factor should I choose?
A: Select based on your typical weekly activity: Sedentary (little/no exercise), Lightly Active (1-3 days), Moderately Active (3-5 days), Very Active (6-7 days), Extremely Active (twice daily or physical job).

Q3: How accurate is this calculation?
A: It provides a good estimate but individual variations exist. For precise needs, consider professional metabolic testing.

Q4: Should I adjust my TDEE over time?
A: Yes, recalculate when your weight changes significantly or your activity level changes by more than one category.

Q5: How should I use TDEE for weight loss?
A: For weight loss, consume 300-500 kcal less than your TDEE daily. For weight gain, consume 300-500 kcal more.