A Total Daily Energy Expenditure (TDEE) calculator helps determine the number of calories you burn daily. This number is crucial for weight management - eat more to gain weight, eat less to lose weight.

Your TDEE depends on several factors:

• Age
• Body composition
• Daily activity level
• Exercise frequency and intensity

For example, someone working a physical job and training 5 times weekly burns significantly more calories than someone with a desk job training 3 times weekly.

The calculator uses the Mifflin St. Jeor formula, considered the gold standard for calorie calculations:

For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) - 161

This base number (BMR) is then multiplied by an activity factor:

• Sedentary: 1.2
• Lightly active: 1.375
• Moderately active: 1.550
• Very active: 1.725
• Extra active: 1.9

Using Your TDEE:

For Weight Loss:

• Eat 10-20% below your TDEE
• Example: If TDEE is 2000 calories, eat 1600-1800 calories daily

For Weight Gain:

• Eat 500 calories above your TDEE
• Monitor progress and adjust as needed

Important Notes:

• TDEE calculations are estimates
• Daily calorie burn varies
• Track your weight changes and adjust accordingly
• Combine with appropriate exercise program
• Consider tracking macronutrients (protein, fats, carbohydrates)

For best results, pair your calorie goals with:

1. A structured workout program
2. Proper macronutrient distribution
3. Consistent tracking
4. Regular progress assessments

Remember: While TDEE calculators aren't 100% accurate, they provide a reliable starting point for nutrition planning. Adjust your intake based on real-world results over time.

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