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. For weight loss, consuming 500 calories less than your TDEE typically results in about 1 pound (0.45 kg) of fat loss per week.

2. How Does the Calculator Work?

The calculator uses the following equations:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( activity\_factor \) — Multiplier based on activity level

3. Importance of TDEE Calculation

Details: Knowing your TDEE is essential for effective weight management. Creating a calorie deficit of 500 kcal/day typically leads to sustainable weight loss of about 1 pound per week.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. For accurate results, use morning measurements before eating or drinking.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories for weight loss?
A: A 500 kcal/day deficit creates about 3500 kcal/week deficit, which equals roughly 1 pound (0.45 kg) of fat loss per week.

Q2: Is this calculator only for men?
A: Yes, this uses the Mifflin-St Jeor equation for men. Women should use a different equation (BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161).

Q3: How accurate are activity multipliers?
A: They're estimates. If your weight isn't changing as expected, adjust your activity level or calorie intake accordingly.

Q4: Should I eat back exercise calories?
A: The activity factor already accounts for exercise. Don't eat back calories unless you're doing additional exercise beyond your normal routine.

Q5: What if I plateau?
A: As you lose weight, recalculate your TDEE since it decreases with lower body mass. You may need to reduce calories further or increase activity.