Q1: What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including BMR and all physical activity. Formula: TDEE = BMR × Activity Factor. Activity factors range from 1.2 (sedentary) to 1.9 (extra active).
Q2: What are the activity level multipliers?
Activity multipliers: Sedentary (1.2) - little/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, Extra active (1.9) - very hard exercise/physical job.
Q3: How do I use TDEE for weight goals?
For weight loss: eat 300-500 calories below TDEE. For weight gain: eat 300-500 calories above TDEE. For maintenance: eat at your TDEE. Adjust based on results - if not losing/gaining as expected, adjust calorie intake accordingly.
Q4: How accurate is TDEE calculation?
TDEE estimates are reasonably accurate for most people but can vary ±10-15% based on individual metabolism, NEAT (non-exercise activity thermogenesis), and other factors. Track your results and adjust based on actual weight changes and energy levels.
Q5: Should I recalculate TDEE as I lose or gain weight?
Yes, recalculate TDEE periodically (every 5-10 lbs) because as your weight changes, your BMR changes. A lighter body requires fewer calories. Regular recalculation ensures your calorie targets remain accurate for continued progress.
Q6: What if my TDEE seems too high or too low?
TDEE estimates are starting points. If your calculated TDEE doesn't match your experience (you're gaining/losing weight unexpectedly), adjust your activity level or track actual intake vs. weight changes to find your true TDEE through trial and observation.