Question 1

What is TDEE and why is it important?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day through physical activity and basic metabolic functions. It's important because it helps you determine how many calories you need to consume to maintain, gain, or lose weight. Understanding your TDEE is fundamental to achieving your fitness goals, whether that's muscle building, fat loss, or weight maintenance.

Question 2

What is BMR and how does it relate to TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic bodily functions like breathing, circulation, and cell production. TDEE is calculated by multiplying your BMR by an activity factor that reflects your exercise frequency and intensity. In other words, TDEE = BMR × Activity Factor. Your TDEE is always higher than your BMR because it includes the calories burned through daily activities and exercise.

Question 3

How accurate is the TDEE Calculator?

Accepted Answer

This calculator uses the Mifflin-St Jeor formula, which is one of the most accurate methods for calculating BMR and TDEE. However, individual metabolism varies based on factors like muscle mass, metabolism speed, hormones, and lifestyle. The calculator provides a good estimate that you can use as a starting point. For personalized nutrition advice, consider consulting with a nutritionist or dietitian.

Question 4

What do bulking and cutting calories mean?

Accepted Answer

Bulking refers to a phase where you consume more calories than your TDEE (typically +500 calories) to support muscle growth and strength gains. Cutting refers to a phase where you consume fewer calories than your TDEE (typically -500 calories) to lose fat while preserving muscle mass. Maintenance calories are equal to your TDEE, which keeps your weight stable.

Question 5

How do I know my activity level?

Accepted Answer

Your activity level is determined by how much you exercise per week: Sedentary means little to no exercise (desk job), Light means 1-3 days/week of light exercise, Moderate means 3-5 days/week of moderate exercise, Very Active means 6-7 days/week of exercise or a physically demanding job, and Intense means very intense exercise plus a physically demanding job. Choose the level that best matches your lifestyle.

Question 6

Should I adjust my calorie intake based on TDEE results?

Accepted Answer

Your TDEE is a starting point for adjusting your calorie intake. If you want to lose weight, consume fewer calories than your TDEE (typically 300-500 less). If you want to gain muscle, consume more calories than your TDEE (typically 300-500 more). If you want to maintain weight, consume calories equal to your TDEE. Monitor your progress for 2-4 weeks and adjust your intake by 100-200 calories if needed.

Question 7

What is the Mifflin-St Jeor formula?

Accepted Answer

The Mifflin-St Jeor formula is a widely used equation for calculating Basal Metabolic Rate (BMR). It was developed in 1990 and is considered more accurate than older formulas like the Harris-Benedict equation. The formula takes into account your age, gender, weight, and height to calculate how many calories your body burns at rest.