Frequently Asked Questions

Here you will find answers to the frequently asked questions about TDEE, BMR, calorie needs, and weight management.

1. What is a TDEE Calculator?

A TDEE Calculator is a free tool used to determine your Total Daily Energy Expenditure (TDEE) based on the age, gender, weight, height, and activity level.

2. Why is knowing my TDEE important?

Knowing your TDEE is key to achieving health and fitness goals. It gives a precise calorie target to lose fat, build muscle, or maintain a current weight.

  • For weight loss: Eat less than your TDEE.
  • For muscle or weight gain: Eat more than your TDEE.
  • To maintain weight: Eat close to your TDEE.

3. How is TDEE calculated?

TDEE is calculated by multiplying the Basal Metabolic Rate (BMR) and the activity level.

TDEE = BMR × Physical Activity

BMR = Number of calories your body needs to function at rest (breathing and circulating blood).

The most common formulas to calculate BMR are:

  • Mifflin-St Jeor (widely used and more accurate)
  • Revised Harris-Benedict
  • Katch-McArdle (useful if you know your body fat percentage)

After calculating BMR, it's multiplied by your daily activity level, ranging from sedentary to very active.

4. How do I choose the right activity level?

Here's a simple breakdown:

  • Sedentary: Little or no exercise (desk job or minimal movement)
  • Light active: Exercise 1-3 times/week
  • Moderately active: Exercise 4-5 times/week
  • Active: Daily exercise or intense exercise 3-4 times/week
  • Very Active: Intense exercise 6-7 times/week
  • Extra Active: Very intense exercise daily or physical job

5. How accurate is a TDEE calculator?

The calculator provides a good estimate. But it's not 100% precise. Individual metabolism, hormone levels, and other genetic factors can affect your actual calorie burn. Use the calculator as a reference. Consult with your doctor before changing your diet or exercise routine based on calculator results.

6. Is TDEE the same for everyone?

No, the TDEE is highly individual. Even two people of the same height and weight can have very different TDEEs. It depends on many factors such as age, activity level, muscle mass, and metabolism.