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 calories. It's crucial for weight management, whether your goal is to lose, maintain, or gain weight.

2. How Does the Calculator Work?

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

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( Activity\_factor \) — Multiplier based on activity level (1.2-1.9)

BMR Calculation:
For men: \( BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \)
For women: \( BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \)

3. Importance of TDEE Calculation

Details: Knowing your TDEE helps create personalized nutrition plans for weight loss (eat below TDEE), maintenance (eat at TDEE), or muscle gain (eat above TDEE).

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, select gender and activity level. All values must be valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor instead of Harris-Benedict?
A: The Mifflin-St Jeor equation is considered more accurate for modern populations.

Q2: How accurate is this calculator?
A: It provides a good estimate, but individual variations exist due to body composition, genetics, and other factors.

Q3: When should I recalculate my TDEE?
A: Recalculate after significant weight changes (5+ kg) or changes in activity level.

Q4: Should I eat exactly at my TDEE?
A: Use TDEE as a starting point and adjust based on progress and how your body responds.

Q5: Can athletes use this calculator?
A: Yes, but those with very high muscle mass may need to adjust as muscle burns more calories at rest.