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 essential for determining maintenance calories in bodybuilding and fitness.

2. How Does the Calculator Work?

The calculator uses the TDEE formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity Factor \) — Multiplier based on activity level:
  • 1.2 — Sedentary (little or no exercise)
  • 1.375 — Lightly active (light exercise 1-3 days/week)
  • 1.55 — Moderately active (moderate exercise 3-5 days/week)
  • 1.725 — Very active (hard exercise 6-7 days/week)
  • 1.9 — Extremely active (very hard exercise, physical job)

Explanation: The equation estimates total daily energy expenditure by multiplying your basal metabolic rate by an activity factor that accounts for your daily physical activity level.

3. Importance of TDEE Calculation

Details: Accurate TDEE calculation is crucial for bodybuilders and fitness enthusiasts to determine maintenance calories, plan bulking or cutting phases, and optimize nutrition for muscle growth and fat loss.

4. Using the Calculator

Tips: Enter your BMR in kcal/day (use a BMR calculator if unknown) and select your activity level based on your weekly exercise routine and daily activity patterns.

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, which consider age, gender, height, and weight. Many online calculators are available for this purpose.

Q2: What if my activity level varies daily?
A: Choose the activity factor that best represents your average weekly activity. For varying routines, you may need to calculate TDEE separately for different days.

Q3: How accurate is this TDEE calculation?
A: It provides a good estimate for most people, but individual variations in metabolism, NEAT (non-exercise activity thermogenesis), and other factors can affect actual energy expenditure.

Q4: Should I eat at maintenance calories for bodybuilding?
A: Maintenance calories are ideal for maintaining current weight. For muscle building, a slight surplus (100-500 calories above TDEE) is recommended. For fat loss, a deficit is needed.

Q5: How often should I recalculate my TDEE?
A: Recalculate every 4-8 weeks or when your weight, activity level, or body composition changes significantly.