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 the sum of all energy used for bodily functions and movement throughout 24 hours.

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

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

Activity Factors:

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

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential 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 based on your typical weekly exercise routine. For accurate results, use a measured or calculated BMR rather than estimates.

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. TDEE is typically 15-50% higher than BMR depending on activity level.

Q2: How accurate is the activity factor method?
A: It provides a good estimate for most people, but individual variations in metabolism, NEAT (non-exercise activity thermogenesis), and exercise intensity can 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, sustainable weight loss of 0.5-1 kg per week.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or when your activity level, weight, or body composition changes significantly.

Q5: Can TDEE change throughout the week?
A: Yes, TDEE varies daily based on activity. The calculator provides an average estimate - active days burn more calories than rest days.