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 calories burned through physical activity. It's essential for weight management and nutritional planning.

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:

• Sedentary: 1.2 (little or no exercise)
• Lightly active: 1.375 (light exercise 1-3 days/week)
• Moderately active: 1.55 (moderate exercise 3-5 days/week)
• Very active: 1.725 (hard exercise 6-7 days/week)
• Extra active: 1.9 (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 diet and exercise plans.

4. Using the Calculator

Tips: Enter your BMR (calculated separately) and select your activity level based on your weekly exercise routine. Ensure BMR is a positive value for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my BMR?
A: BMR can be calculated using formulas like Harris-Benedict or Mifflin-St Jeor equations, which consider age, gender, height, and weight.

Q2: Why is TDEE important for weight loss?
A: Creating a calorie deficit (consuming 500-1000 calories less than TDEE daily) leads to safe and sustainable weight loss of 1-2 pounds per week.

Q3: How accurate are activity multipliers?
A: They provide estimates. Individual variations in metabolism, NEAT (non-exercise activity thermogenesis), and exercise intensity affect actual calorie expenditure.

Q4: Should I adjust my TDEE over time?
A: Yes, as you lose weight or change activity levels, recalculate TDEE to maintain accurate calorie targets for your goals.

Q5: Can TDEE help with muscle building?
A: Yes, consuming 250-500 calories above TDEE supports muscle growth while minimizing fat gain when combined with resistance training.