1. What is TDEE?

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

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)

Explanation: Your TDEE accounts for all calories burned through basic bodily functions plus physical activity.

3. Importance of TDEE Calculation

Details: Knowing your TDEE helps create effective weight loss or gain plans. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more.

4. Using the Calculator

Tips: Enter your BMR (from a BMR calculator) and select your activity level. The calculator will show your maintenance calories and weight loss targets.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides estimates based on standard equations. Individual variations may occur due to body composition, genetics, and NEAT (non-exercise activity thermogenesis).

Q2: What's a safe calorie deficit for weight loss?
A: 250-500 kcal/day deficit is generally safe, leading to 0.25-0.5 kg/week loss. Extreme deficits (>1000 kcal/day) may cause muscle loss.

Q3: Should I adjust my TDEE as I lose weight?
A: Yes, as you lose weight your BMR decreases, so recalculate periodically (every 4-5 kg lost).

Q4: What if my weight plateaus?
A: This suggests your TDEE has changed. Recalculate your needs and adjust intake or activity accordingly.

Q5: How does muscle mass affect TDEE?
A: More muscle increases BMR since muscle burns more calories at rest than fat.