1. What is TDEE Calculation?

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day. It's calculated by multiplying your Resting Metabolic Rate (RMR) by an activity factor that represents your daily physical activity level.

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

• \( RMR \) — Resting Metabolic Rate (kcal/day)
• \( Activity Factor \) — Multiplier based on 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. It helps determine your daily caloric needs for maintaining, losing, or gaining weight. This information is crucial for creating effective diet and nutrition plans.

4. Using the Calculator

Tips: Enter your RMR in kcal/day and select your appropriate activity level from the dropdown menu. For accurate results, use a measured or calculated RMR value rather than estimating.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between RMR and BMR?
A: RMR (Resting Metabolic Rate) and BMR (Basal Metabolic Rate) are often used interchangeably, but BMR is measured under more restrictive conditions. For practical purposes, they are very similar.

Q2: How often should I recalculate my TDEE?
A: You should recalculate your TDEE whenever your weight changes significantly (5+ pounds) or your activity level changes substantially.

Q3: Are the activity factors accurate for everyone?
A: The activity factors provide estimates. Individual variations exist based on metabolism, body composition, and the intensity of activities.

Q4: How can I use TDEE for weight loss?
A: For weight loss, consume 300-500 calories less than your TDEE. For weight gain, consume 300-500 calories more than your TDEE.

Q5: Should I adjust my TDEE for exercise?
A: The activity factor already accounts for your regular exercise routine. You don't need to add additional calories for workouts included in your selected activity level.