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.

2. How Does the Calculator Work?

The calculator uses the following equations:

Where:

• \( BMR \) — Basal Metabolic Rate (calculated using Mifflin-St Jeor Equation)
• \( activity\_factor \) — Multiplier based on activity level (1.2-1.9)

Mifflin-St Jeor Equation:
For men: \( BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \)
For women: \( BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \)

3. Importance of TDEE Calculation

Details: Knowing your TDEE helps create effective weight loss or gain plans. A 500-calorie daily deficit typically leads to about 0.5kg (1lb) of weight loss per week.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. All values must be valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories to lose weight?
A: A 500-calorie daily deficit creates about 3500 calories/week deficit, which equals approximately 0.5kg (1lb) of fat loss.

Q2: How accurate is the TDEE calculation?
A: It provides a good estimate but individual variations exist. Adjust based on actual weight changes over time.

Q3: Should I eat back exercise calories?
A: The activity factor already accounts for exercise. Only eat back extra calories if you did significantly more activity than usual.

Q4: When should I recalculate my TDEE?
A: Recalculate after significant weight changes (±5kg) or changes in activity level.

Q5: Is 1200 calories the minimum for weight loss?
A: Women shouldn't regularly eat below 1200 kcal/day, and men below 1500 kcal/day without medical supervision.