Question 1

What is TDEE and how is it calculated?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor: Sedentary ×1.2, Light ×1.375, Moderate ×1.55, Active ×1.725, Very active ×1.9.

Question 2

How many calories should I eat to lose weight safely?

Accepted Answer

For safe and sustainable weight loss, a 500 kcal/day deficit from your TDEE is recommended, equivalent to approximately 0.5 kg (1 lb) per week. A larger deficit of 750 kcal can speed up loss but should be done under medical supervision.

Question 3

What is the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories burned at complete rest to maintain vital functions only. TDEE includes BMR plus calories burned through daily activities and exercise. TDEE is always higher than BMR.

Question 4

Why use the Mifflin-St Jeor formula?

Accepted Answer

The Mifflin-St Jeor formula (1990) is considered the most accurate for calculating BMR in most people. Comparative studies show it has a margin of error below 10% for non-obese individuals, compared to 12–15% for the original Harris-Benedict equation.

Question 5

What are macronutrients and how much should I consume?

Accepted Answer

Macronutrients are proteins, carbohydrates, and fats. Recommended distribution for maintenance: Protein 1.6–2.2 g/kg body weight, Carbohydrates 45–65% of total calories, Fats 20–35% of total calories. Adjust based on your goal: more protein for muscle gain, fewer carbs for fat loss.

Question 6

How often should I recalculate my TDEE?

Accepted Answer

It is recommended to recalculate your TDEE every 4–6 weeks or when there are significant changes in your weight (±5 kg), physical activity level, or body composition. As you lose weight your TDEE decreases, so adjusting calories prevents plateaus.

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