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 physical activity. It's the amount of calories needed to maintain your current weight.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor Equation for BMR and multiplies by activity factor:

Where BMR is calculated as:

• For men: \( BMR = 10 \times weight\ (kg) + 6.25 \times height\ (cm) - 5 \times age\ (years) + 5 \)
• For women: \( BMR = 10 \times weight\ (kg) + 6.25 \times height\ (cm) - 5 \times age\ (years) - 161 \)

Activity Factors:

• Sedentary (little or no exercise): 1.2
• Lightly active (light exercise 1-3 days/week): 1.375
• Moderately active (moderate exercise 3-5 days/week): 1.55
• Very active (hard exercise 6-7 days/week): 1.725
• Extra active (very hard exercise & physical job): 1.9

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for weight management. To maintain weight, consume calories equal to TDEE. To lose weight, consume fewer calories than TDEE (typically 500 kcal less per day for 1 lb/week loss).

4. Using the Calculator

Tips: Enter your gender, age in years, weight in kg, height in cm, and select your activity level. All values must be valid (age ≥18, weight > 0, height > 0).

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate for most people, but individual variations exist due to muscle mass, genetics, and other factors.

Q2: Should I eat exactly my TDEE to maintain weight?
A: TDEE is an estimate. Monitor your weight over time and adjust calories as needed.

Q3: How often should I recalculate my TDEE?
A: Recalculate when your weight changes significantly (±5 kg) or your activity level changes.

Q4: Why use kg and cm instead of pounds and inches?
A: The Mifflin-St Jeor equation was developed using metric measurements for more accurate results.

Q5: Can I use this if I'm very muscular or obese?
A: The equation may underestimate needs for very muscular individuals and overestimate for obese individuals.