1. What Is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. It's essential for bodybuilding to determine appropriate calorie intake for muscle gain or fat loss.

2. How Does The Calculator Work?

The calculator uses the Mifflin-St Jeor equation for BMR and multiplies by activity level:

Where BMR is calculated as:

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

Activity Levels:

• Sedentary (1.2): Little or no exercise
• Lightly active (1.375): Light exercise 1-3 days/week
• Moderately active (1.55): Moderate exercise 3-5 days/week
• Very active (1.725): Hard exercise 6-7 days/week
• Extremely active (1.9): Very hard exercise, physical job

3. Importance Of TDEE For Bodybuilding

Details: Knowing your TDEE is crucial for bodybuilding goals. To build muscle, consume 250-500 calories above TDEE. To lose fat, consume 250-500 calories below TDEE while maintaining adequate protein intake.

4. Using The Calculator

Tips: Enter accurate weight in kilograms, height in centimeters, age in years, select gender and appropriate activity level. For bodybuilding, be honest about your activity level to get accurate results.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this TDEE calculator?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for healthy adults. Combined with appropriate activity multipliers, it provides a good estimate of daily calorie needs.

Q2: Should I eat above or below TDEE for muscle gain?
A: For muscle gain, consume 250-500 calories above your TDEE with adequate protein (1.6-2.2g per kg of body weight).

Q3: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg) or changes in activity level.

Q4: What if my weight isn't changing as expected?
A: Adjust your calorie intake by 100-200 calories based on your progress. Track consistently for 2-3 weeks before making further adjustments.

Q5: Does TDEE account for workout calories?
A: Yes, the activity multiplier includes calories burned during exercise. Choose the level that best matches your weekly training routine.