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TDEE Formula:
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Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate, physical activity, and the thermic effect of food. It's essential for weight management and nutritional planning.
The calculator uses the TDEE formula:
Where:
Explanation: BMR accounts for 60-75% of TDEE, physical activity contributes 15-30%, and TEF accounts for about 10% of total energy expenditure.
Details: Knowing your TDEE is crucial for weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. It also helps in creating personalized nutrition plans and optimizing athletic performance.
Tips: Enter your BMR in kcal, select appropriate activity level based on your daily routine, and include TEF if known. For accurate results, use a measured BMR value rather than estimated.
Q1: What is the difference between BMR and TDEE?
A: BMR is calories burned at complete rest, while TDEE includes all daily activities and represents total calories burned in 24 hours.
Q2: How accurate are activity multipliers?
A: Activity multipliers provide estimates. For precise calculations, consider using wearable fitness trackers or consulting with a nutritionist.
Q3: What is a typical TEF value?
A: TEF typically accounts for 10% of total caloric intake, but this can vary based on macronutrient composition and individual metabolism.
Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or when there are significant changes in weight, activity level, or body composition.
Q5: Can TDEE change throughout the day?
A: Yes, TDEE varies based on daily activities, exercise, and even factors like stress and temperature that affect metabolic rate.