Frequently Asked Questions about TDEE

Question 1

What is TDEE?

Accepted Answer

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day, including all activities. It's calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying it by an activity multiplier.

Question 2

What is BMR?

Accepted Answer

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic, life-sustaining functions like breathing, circulation, and cell production if you were to rest for 24 hours.

Question 3

How accurate is this calculator?

Accepted Answer

Our calculator uses the Mifflin-St Jeor equation, which is widely considered by experts to be one of the most accurate methods for estimating BMR. However, any calculator provides an estimate. Your actual metabolism can be influenced by genetics, body composition, and other factors. It's a great starting point to be adjusted based on real-world results.

Question 4

What are macros and why do they matter?

Accepted Answer

Macros, short for macronutrients, are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. They provide the energy (calories) your body uses to function. Balancing them correctly is crucial for achieving specific fitness goals, such as building muscle, losing fat, or improving performance.

Question 5

How do I create a calorie deficit for weight loss?

Accepted Answer

A calorie deficit occurs when you consistently consume fewer calories than your TDEE. A safe and sustainable deficit is typically 10-20% below your maintenance TDEE. For example, if your TDEE is 2,500 calories, a deficit of 500 calories (20%) would have you consume 2,000 calories per day, leading to about 1 pound of fat loss per week.

Question 6

Should I recalculate my TDEE?

Accepted Answer

Yes, you should periodically recalculate your TDEE, especially after significant changes in your weight (a loss or gain of 10+ pounds) or a major shift in your activity level. This ensures your calorie and macro targets remain aligned with your current body and lifestyle.

What is TDEE?

What is BMR?

How accurate is this calculator?

What are macros and why do they matter?

How do I create a calorie deficit for weight loss?

How do I create a calorie surplus for muscle gain?

Why is protein so important?

Should I recalculate my TDEE?

What is the 'Thermic Effect of Food' (TEF)?

Can I ignore macros and just focus on calories?

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