What is the difference between BMR and TDEE?

BMR is calories burned doing absolutely nothing in bed. TDEE is BMR plus all calories burned through walking, working, digesting food (TEF), and physical exercise.

How do I choose my correct Physical Activity Level (PAL)?

Most desk-job workers are Sedentary (1.2x). If you exercise 30-45 mins 3 days/week select Light (1.375x). Gym workouts 4-5 days/week qualify as Moderate (1.55x).

What calorie deficit is recommended for sustainable fat loss?

A moderate deficit of 300 to 500 kcal below your TDEE produces steady, healthy fat loss of ~0.5 kg per week without crashing metabolic rate or losing muscle.

What is the Thermic Effect of Food (TEF) included in energy burn?

Digesting nutrients burns energy: protein requires 20-30% of its calories to process, carbohydrates 5-10%, and fats 0-3%. High-protein diets naturally increase your TDEE.

When should I consult a dietitian in Khulna to review my TDEE plan?

If your weight loss has plateaued for > 4 weeks, or if you feel weak and hungry, consult a certified Khulna dietitian to recalibrate your macros.

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Total Daily Energy Expenditure (TDEE) Calculator

Calculate your Total Daily Energy Expenditure (TDEE) based on your lifestyle, exercise, and metabolic rate to budget your exact calories.

Calibrated according to WHO, DGHS Bangladesh, and international clinical guidelines. Calculate precise physiological values, review evidence-based risk thresholds, and connect directly with verified Clinical Nutritionists & Dietitians in Khulna Division.

📐 Formula / Baseline:TDEE = BMR × Physical Activity Level (Sedentary: 1.2, Light: 1.375, Moderate: 1.55, Heavy: 1.725, Extra: 1.9)

🏛️ Medical Reference:Food and Agriculture Organization (FAO) / WHO / UNU Human Energy Requirements

Total Daily Energy Expenditure (TDEE)

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