1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including basal metabolic rate (BMR) and activity. It's crucial for weight management and fat loss planning.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

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

Activity Factors:

• 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 essential for effective weight management. To lose fat, you typically need to consume fewer calories than your TDEE (caloric deficit).

4. Using the Calculator

Tips: Enter your BMR (use a BMR calculator if unknown) and select your activity level. For fat loss, aim for 80-85% of your TDEE (15-20% deficit).

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit for fat loss?
A: Generally 15-25% of TDEE is recommended for sustainable fat loss without excessive muscle loss.

Q2: How often should I recalculate my TDEE?
A: Every 5-10 pounds of weight change, or if your activity level changes significantly.

Q3: Why am I not losing weight at my calculated deficit?
A: You may have overestimated activity level or underestimated calorie intake. Metabolic adaptation can also occur.

Q4: Can I use this for muscle gain?
A: Yes, for muscle gain aim for 110-115% of your TDEE (10-15% surplus).

Q5: How accurate is this calculator?
A: It provides a good estimate, but individual variations exist. Track progress and adjust as needed.