1. What is TDEE?

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

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

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

Explanation: The equation accounts for your basic metabolic needs plus 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. A 500-calorie daily deficit typically leads to about 1 pound of fat loss per week.

4. Using the Calculator

Tips: Enter your BMR (from a BMR calculator) and select your activity level. For weight loss, aim for 500 calories below your TDEE with balanced macros.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is TDEE calculation?
A: It provides a good estimate but individual variations exist. Adjust based on actual weight changes over time.

Q2: What's the best macro ratio for weight loss?
A: The calculator uses 40% protein, 30% carbs, 30% fat as a balanced approach that supports muscle retention during weight loss.

Q3: Should I eat back exercise calories?
A: Only if you're using a TDEE method that doesn't include exercise in the activity factor. Otherwise, no.

Q4: How often should I recalculate TDEE?
A: Recalculate every 10-15 pounds lost or if your activity level changes significantly.

Q5: Why is protein higher in weight loss macros?
A: Higher protein helps preserve muscle mass during calorie restriction and increases satiety.