What is TDEE and why is it important?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including basal metabolic rate and activity. It's important for weight management because it helps you determine how many calories to eat for weight loss, maintenance, or muscle gain.

How accurate is the TDEE calculation?

The calculation uses the Mifflin-St Jeor equation, which is one of the most accurate formulas for estimating calorie needs. However, individual metabolism can vary, so use this as a starting point and adjust based on your progress.

What activity level should I choose?

Choose the activity level that best matches your typical weekly routine: Sedentary (little/no exercise), Light (1-3 days/week), Moderate (3-5 days/week), Very Active (6-7 days/week), or Extremely Active (very hard exercise/physical job).

How do I use TDEE for weight loss?

For weight loss, create a calorie deficit of 300-500 calories per day from your TDEE. This typically results in 0.5-1 lb of fat loss per week. Combine with exercise for best results.

How do I use TDEE for muscle gain?

For muscle gain, create a calorie surplus of 250-500 calories per day from your TDEE. Focus on protein intake (0.7-1g per pound of body weight) and strength training.

TDEE Calculator

Learn exactly how many calories you burn in a day to plan your weight loss or muscle gain strategy effectively.

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TDEE Formula: Uses Mifflin-St Jeor equation for BMR, then multiplies by activity level. TDEE represents calories burned including daily activities and exercise.

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