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TDEE Equation Using Body Fat:
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This calculator estimates your Total Daily Energy Expenditure (TDEE) using body fat percentage measured with calipers, typically from thigh measurements. It provides a more personalized estimate than weight-only formulas by accounting for your body composition.
The calculator uses these equations:
Where:
Explanation: The equation first calculates lean body mass, then determines basal metabolic rate (BMR) based on this lean mass, and finally adjusts for activity level to get TDEE.
Details: Knowing your precise TDEE helps with weight management - whether your goal is fat loss, muscle gain, or maintenance. The body fat method is particularly useful for athletes or those with atypical body compositions.
Tips: For best results, take caliper measurements first thing in the morning before eating. Enter weight in kg and body fat percentage from your caliper measurement. Select your typical activity level.
Q1: How accurate are thigh caliper measurements?
A: When taken properly, thigh measurements can estimate body fat within 3-5% of more advanced methods like DEXA scans.
Q2: How often should I recalculate my TDEE?
A: Recalculate every 4-8 weeks or whenever your weight/body composition changes significantly.
Q3: What's the best time to measure body fat?
A: Morning, before eating or exercising, and at consistent times for comparable results.
Q4: Why use body fat instead of just weight?
A: Muscle is more metabolically active than fat, so two people at the same weight but different body fat % will have different calorie needs.
Q5: How should I adjust calories for weight loss/gain?
A: For fat loss, consume 300-500 kcal below TDEE. For muscle gain, consume 200-500 kcal above TDEE while strength training.