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TDEE Equation:
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Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It's calculated by first determining your Basal Metabolic Rate (BMR), then multiplying that value by an activity factor.
The calculator uses the following equation:
Where:
Explanation: The equation accounts for your body composition (focusing on metabolically active tissue) and activity level to estimate total daily calorie needs.
Details: Knowing your TDEE is essential for weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. This method is more accurate than calculations based on total body weight alone.
Tips: For best results, use an accurate body fat percentage measurement from DEXA scan, calipers, or bioelectrical impedance. Enter weight in kg, body fat percentage, and select your activity level.
Q1: Why use LBM instead of total weight?
A: Fat tissue is less metabolically active than muscle. Calculations based on LBM are typically more accurate for estimating energy needs.
Q2: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes by more than 5kg or your activity level changes significantly.
Q3: What's the most accurate way to measure body fat?
A: DEXA scans are considered the gold standard, but caliper measurements or bioelectrical impedance scales can provide reasonable estimates.
Q4: Does this work for athletes with very high muscle mass?
A: Yes, this equation works particularly well for muscular individuals as it accounts for their higher proportion of metabolically active tissue.
Q5: How should I adjust my calories for weight loss/gain?
A: For weight loss, subtract 250-500 kcal from TDEE; for weight gain, add 250-500 kcal. Adjust based on results.