Tdee Weight Gain Calculator

TDEE Equation:

\[ TDEE = BMR \times activity\_factor \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Caloric Surplus:

kcal/day

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Calories for Weight Gain (TDEE + 500 kcal surplus):

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1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including basal metabolic rate (BMR) and activity. To gain weight, you need to consume more calories than your TDEE.

2. How Does the Calculator Work?

The calculator uses the following equations:

\[ BMR (Male) = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \] \[ BMR (Female) = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \] \[ TDEE = BMR \times activity\_factor \] \[ Weight\ Gain\ Calories = TDEE + caloric\ surplus \]

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( activity\_factor \) — Multiplier based on activity level
\( caloric\ surplus \) — Additional calories for weight gain (typically 250-500 kcal/day)

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management. To gain weight, you need to consume more calories than your TDEE, typically with a 250-500 kcal surplus for steady, healthy weight gain.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. The default 500 kcal surplus is a good starting point for most people aiming to gain weight.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate based on population averages, but individual variations exist. Track your progress and adjust as needed.

Q2: What's a healthy caloric surplus for weight gain?
A: Typically 250-500 kcal/day for steady weight gain (0.25-0.5 kg/week). Larger surpluses may lead to excessive fat gain.

Q3: Should I change my activity factor if I start exercising more?
A: Yes, as your activity level changes, recalculate your TDEE to maintain the appropriate surplus.

Q4: Why use Mifflin-St Jeor for BMR?
A: It's currently considered the most accurate BMR equation for non-obese individuals.

Q5: How often should I recalculate my TDEE?
A: Recalculate whenever your weight changes significantly (5+ kg) or your activity level changes substantially.