1. What is TDEE?

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.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( LBM \) — Lean Body Mass (weight minus fat mass) in kg
• \( activity\_factor \) — Multiplier based on activity level

Explanation: This equation accounts for your body composition (lean mass vs fat mass) and your activity level to estimate total daily calorie expenditure.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. This calculator provides a more accurate estimate than weight-based formulas because it considers body composition.

4. Using the Calculator

Tips: Enter your weight in kg, body fat percentage (measured via calipers, DEXA scan, or other method), and select your activity level. For best results, use the most accurate body fat measurement available.

5. Frequently Asked Questions (FAQ)

Q1: Why use LBM instead of total weight?
A: Lean body mass is more metabolically active than fat mass, so it provides a better estimate of your actual calorie needs.

Q2: How accurate is this calculator?
A: It provides a good estimate but individual variations exist. The more accurate your body fat measurement, the better the estimate.

Q3: How often should I recalculate my TDEE?
A: Recalculate whenever your weight or body composition changes significantly, or if your activity level changes substantially.

Q4: What if I don't know my body fat percentage?
A: Consider getting it measured professionally, or use visual estimation charts as a rough guide.

Q5: Should I eat exactly at my TDEE?
A: For weight maintenance, yes. For weight loss, eat 250-500 kcal below; for gain, eat 250-500 kcal above.