1. What Is TDEE?

Total Daily Energy Expenditure (TDEE) 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 crucial for determining your maintenance calories for bodybuilding goals.

2. How Does The Calculator Work?

The calculator uses the TDEE formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity\ Multiplier \) — Factor based on physical activity level

Activity Multipliers:

• 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 essential for bodybuilding as it helps determine your maintenance calorie level. To build muscle, you typically need a calorie surplus (TDEE + 250-500 calories), while to lose fat, you need a calorie deficit (TDEE - 250-500 calories).

4. Using The Calculator

Tips: Enter your BMR in kcal/day and select your activity level based on your weekly exercise routine. For accurate results, use a reliable BMR calculator or get your BMR measured professionally.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR is the calories your body burns at complete rest, while TDEE includes all daily activities and exercise.

Q2: How accurate is this calculator?
A: It provides a good estimate, but individual variations in metabolism and activity levels can affect accuracy.

Q3: Should I eat at my TDEE for maintenance?
A: Yes, consuming calories equal to your TDEE will maintain your current weight. Adjust based on your bodybuilding goals.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or when your weight, activity level, or body composition changes significantly.

Q5: Can TDEE change with muscle gain?
A: Yes, as you build muscle, your BMR increases, which in turn increases your TDEE since muscle tissue burns more calories at rest.