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 loss planning 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
• \( deficit \) — Caloric deficit for weight loss (typically 500 kcal/day)

Explanation: The equation accounts for your baseline metabolism and physical activity to estimate total calorie needs.

3. Importance of TDEE Calculation

Details: Accurate TDEE estimation is crucial for effective weight loss planning, ensuring you create an appropriate calorie deficit without excessive restriction.

4. Using the Calculator

Tips: Enter your BMR (use a BMR calculator if unknown), select your activity level, and specify your desired caloric deficit (typically 250-500 kcal/day for moderate weight loss).

5. Frequently Asked Questions (FAQ)

Q1: What's a safe caloric deficit?
A: 250-500 kcal/day is generally safe, leading to 0.5-1 lb/week weight loss. Larger deficits may cause muscle loss.

Q2: How accurate are activity factors?
A: They're estimates. If weight isn't changing as expected, adjust your activity factor or deficit.

Q3: Should I eat back exercise calories?
A: Only if using a sedentary activity factor. Otherwise, exercise is already accounted for in your TDEE.

Q4: How often should I recalculate TDEE?
A: Recalculate every 10-15 lbs lost, as weight loss affects BMR.

Q5: What if my weight plateaus?
A: Reassess your activity level and measurements, as TDEE decreases with weight loss.