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. It's crucial for weight management as it determines your maintenance calories.

2. How Does the Calculator Work?

The calculator uses the following equations:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( \text{activity factor} \) — Multiplier based on activity level
• \( \text{deficit} \) — Caloric deficit for weight loss (typically 500 kcal/day for 1 lb/week loss)

Explanation: The equation accounts for your base metabolism and activity level to estimate total calorie needs, then subtracts your desired deficit to determine weight loss intake.

3. Importance of TDEE Calculation

Details: Accurate TDEE estimation is essential for effective weight loss, muscle gain, or maintenance. It provides a scientific basis for setting daily calorie targets.

4. Using the Calculator

Tips: Enter your BMR (from a BMR calculator), select your activity level, and specify your desired caloric deficit. A 500 kcal/day deficit typically results in about 1 lb/week weight loss.

5. Frequently Asked Questions (FAQ)

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

Q2: What's a safe caloric deficit?
A: Generally 500-1000 kcal/day for 1-2 lb/week loss. Avoid deficits that would put intake below 1200 kcal/day (women) or 1500 kcal/day (men).

Q3: Should I adjust my TDEE as I lose weight?
A: Yes, recalculate periodically as weight loss decreases your BMR and thus your TDEE.

Q4: What if I'm not losing weight at the calculated intake?
A: You may need to adjust your activity factor downward or increase your deficit slightly.

Q5: How often should I recalculate?
A: Every 10-15 pounds lost, or if your activity level changes significantly.