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 and physical activity. For UK bodybuilding, accurate TDEE calculation is essential for proper nutrition planning.

2. How Does The Calculator Work?

The calculator uses the UK guidelines TDEE formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity \) — Activity multiplier based on exercise level

Activity Multipliers (UK Guidelines):

• 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 Calculation

Details: Accurate TDEE calculation is crucial for bodybuilding goals - whether bulking (eating above TDEE), cutting (eating below TDEE), or maintaining current weight and muscle mass.

4. Using The Calculator

Tips: Enter your BMR in kcal/day and select your activity level based on your weekly exercise routine. Be honest about your activity level for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my BMR?
A: BMR can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict, or measured through specialized testing.

Q2: What's the difference between BMR and TDEE?
A: BMR is calories burned at complete rest, while TDEE includes all daily activities and exercise.

Q3: How accurate are activity multipliers?
A: They provide good estimates, but individual variations exist. Monitor your weight changes and adjust accordingly.

Q4: Should I use TDEE for bulking or cutting?
A: For bulking, add 300-500 calories to TDEE; for cutting, subtract 300-500 calories from TDEE.

Q5: How often should I recalculate TDEE?
A: Recalculate every 4-6 weeks or when your activity level, weight, or body composition changes significantly.