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 level. It's crucial for weight management and nutrition planning.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( activity\_factor \) — Multiplier based on activity level (1.2-1.9)
• 500 — Standard calorie deficit for gradual weight loss (about 1 lb/week)

Explanation: The equation accounts for your baseline metabolism and how active you are to estimate total calorie needs.

3. Importance of Calorie Deficit

Details: A 500-calorie daily deficit typically leads to about 1 pound of fat loss per week. This moderate approach helps preserve muscle mass while losing fat.

4. Using the Calculator

Tips: Enter your BMR (from another calculator or test) and select your activity level. For accurate results, be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my BMR?
A: Use the Mifflin-St Jeor or Harris-Benedict equation based on your weight, height, age, and gender.

Q2: Is a 500-calorie deficit right for everyone?
A: While common, individual needs vary. Very active people or those with low body fat may need smaller deficits.

Q3: What foods help with calorie deficit?
A: Focus on high-protein, high-fiber foods like lean meats, vegetables, and whole grains that keep you full on fewer calories.

Q4: How accurate are activity multipliers?
A: They're estimates. For more precision, consider using activity trackers or consulting a nutritionist.

Q5: Should I eat back exercise calories?
A: Generally no, as activity factors already account for exercise. Eating them back could eliminate your deficit.