Question 1

What is Total Daily Energy Expenditure (TDEE)?

Accepted Answer

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all physical activity. It is calculated as BMR × Physical Activity Level (PAL) multiplier, following WHO/FAO/UNU 2004 guidelines. TDEE is the critical number for nutrition planning: eating at TDEE maintains your current weight; eating below TDEE produces fat loss; eating above TDEE produces weight gain.

Question 2

Which TDEE formula is the most accurate?

Accepted Answer

For general adults, the Mifflin-St Jeor equation (1990) is the gold standard recommended by the Academy of Nutrition and Dietetics (AND) and ACSM — it predicts BMR within ±10% for most people. For athletes with known body fat percentage, the Cunningham formula is more accurate because it uses lean body mass directly and avoids overestimating BMR in high-muscle individuals. The Oxford Equations (WHO 2005) are validated across diverse world populations and require only weight, making them robust when height is unavailable.

Question 3

How do I use the Reverse TDEE calculator?

Accepted Answer

The Reverse TDEE calculator back-calculates your actual TDEE from real tracking data. Enter your start weight, end weight, the number of weeks tracked, and your average daily calorie intake. The formula is: Estimated TDEE = Average Intake − (Weight Change × 7,700 ÷ Tracking Days). A negative weight change (loss) means your TDEE was higher than your intake. Use 4–12 weeks of consistent data for reliable results — short periods may be skewed by water retention.

Question 4

What are macros and how are they calculated?

Accepted Answer

Macronutrients (macros) are protein, carbohydrates, and fat — the three energy-providing nutrients. The Macro Calculator converts your calorie target into grams of each macro based on your chosen diet style. Protein: 4 kcal/g. Carbohydrates: 4 kcal/g. Fat: 9 kcal/g. Five evidence-based macro distributions are available: Balanced (30/40/30 P/C/F per ACSM 2016), High Protein (40/30/30 per ISSN 2017), Low Carb (30/25/45), Ketogenic (25/5/70 per Volek & Phinney), and High Carb (20/60/20 per IOC 2011 for endurance athletes.

Question 5

How long will it take to reach my goal weight?

Accepted Answer

The Weight Goal Planner calculates your timeline based on the physics of fat loss: 1 kg of body fat ≈ 7,700 kcal. The formula is: Days = |Weight Difference| ÷ Rate (kg/week) × 7. At 0.5 kg/week (the recommended moderate rate), losing 5 kg takes 10 weeks. The safe recommended range is 0.25–1.0 kg/week. Faster rates risk lean mass loss and metabolic adaptation. The planner flags when target calories would fall below safe minimums (1,500 kcal/day for males, 1,200 kcal/day for females).

Question 6

What is the Cunningham formula and when should I use it?

Accepted Answer

The Cunningham formula (1980), endorsed by the International Society of Sports Nutrition (ISSN), calculates Resting Metabolic Rate from Lean Body Mass: RMR = 500 + 22 × LBM(kg). It is the most accurate formula for athletes and individuals with known body fat percentage, because it uses actual muscle mass instead of body weight proxies. It requires a measured body fat percentage — ideally from DXA, BodPod, or calibrated skinfold calipers. Do not use body fat estimates from bathroom scales for this formula, as their accuracy is insufficient.

Question 7

What are the WHO/FAO Physical Activity Level (PAL) multipliers?

Accepted Answer

PAL multipliers from WHO/FAO/UNU 2004 convert BMR to TDEE: Sedentary (×1.2) — desk job, little/no exercise. Lightly Active (×1.375) — exercise 1–3 days/week. Moderately Active (×1.55) — exercise 3–5 days/week. Very Active (×1.725) — hard exercise 6–7 days/week. Extra Active (×1.9) — physical job plus daily training. Most people overestimate their activity level. Non-Exercise Activity Thermogenesis (NEAT) — fidgeting, walking, standing — can add 200–800 kcal/day and is the largest untracked variable in TDEE estimation.

Type	Description
TDEE Standard	Dépense énergétique totale quotidienne
Répartition Macros	TDEE avec distribution des macronutriments
Comparaison d'Activité	TDEE à tous les niveaux

Type	Description
TDEE Standard	Dépense énergétique totale quotidienne
Répartition Macros	TDEE avec distribution des macronutriments
Comparaison d'Activité	TDEE à tous les niveaux

Calculatrice TDEE : Guide

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