1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including your basal metabolic rate (BMR) and activity level. It's crucial for weight loss as it helps determine your optimal calorie intake.

2. How Does the Calculator Work?

The calculator uses the following equations:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( \text{activity factor} \) — Multiplier based on your activity level
• \( \text{deficit} \) — Calorie deficit for weight loss (typically 500 kcal/day)

Explanation: The equation accounts for your base metabolism plus additional calories burned through activity, then subtracts your desired deficit to determine your daily intake for weight loss.

3. Importance of TDEE Calculation

Details: Accurate TDEE estimation is crucial for effective weight loss planning. It helps create a sustainable calorie deficit without extreme restriction that could harm metabolism.

4. Using the Calculator

Tips: Enter your BMR (from a BMR calculator), select your activity level, and choose your desired deficit. A 500 kcal/day deficit typically results in about 1 lb/week weight loss.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides estimates based on standard equations. Individual variations in metabolism may affect actual TDEE.

Q2: What's a safe calorie deficit?
A: Generally 500-1000 kcal/day deficit is safe, resulting in 1-2 lbs/week weight loss. Very low calorie diets should be medically supervised.

Q3: Should I adjust my deficit over time?
A: Yes, as you lose weight your BMR decreases, so you may need to periodically recalculate your TDEE and adjust intake.

Q4: How often should I recalculate my TDEE?
A: Every 10-15 lbs of weight loss, or if your activity level changes significantly.

Q5: Why isn't my weight loss matching the prediction?
A: Water retention, measurement errors, metabolic adaptation, and changes in body composition can all affect actual results.