Question 1

What is TDEE?

Accepted Answer

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. It represents the calories needed to maintain your current weight.

Question 2

How is TDEE calculated?

Accepted Answer

TDEE = BMR × Activity Multiplier. BMR is calculated using the Mifflin-St Jeor equation: For men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. The result is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).

Question 3

How many calories should I eat to lose weight?

Accepted Answer

To lose approximately 0.5 lb per week, eat 250 calories below your TDEE daily. To lose 1 lb per week, eat 500 calories below your TDEE. A deficit of 3,500 calories equals roughly 1 pound of fat loss. Always consult a healthcare provider before starting a weight loss plan.

Question 4

What activity level should I choose?

Accepted Answer

Sedentary (1.2): desk job, little or no exercise. Lightly active (1.375): light exercise 1–3 days/week. Moderately active (1.55): moderate exercise 3–5 days/week. Active (1.725): hard exercise 6–7 days/week. Very active (1.9): physically demanding job or twice-daily training.

Question 5

What is the Mifflin-St Jeor equation?

Accepted Answer

The Mifflin-St Jeor equation is considered the most accurate formula for estimating basal metabolic rate (BMR). Published in 1990, it calculates BMR based on weight, height, age, and gender. It is recommended by the American Dietetic Association as the best predictive equation for BMR.

Goal	Daily Calories	Weekly Change
🟢 Lose 0.5 lb/week	—	−250 kcal/day
🟡 Lose 1 lb/week	—	−500 kcal/day
⚖️ Maintain weight	—	0 kcal/day
🔵 Gain 0.5 lb/week	—	+250 kcal/day
🟣 Gain 1 lb/week	—	+500 kcal/day

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