How can I calculate my TDEE for different activity levels

I understand that figuring out your Total Daily Energy Expenditure (TDEE) can feel overwhelming, especially when considering different activity levels. It’s great that you’re taking the initiative to learn about your health. Let’s break this down into simpler steps. First off, TDEE represents the total number of calories you burn in a day, which includes everything from your basic bodily functions to your physical activities. To calculate your TDEE accurately, you first need to determine your Basal Metabolic Rate (BMR), which is the number of calories your body needs at rest. Here’s how you can calculate it step-by-step: 1. Calculate Your BMR: Use the Mifflin-St Jeor Equation for a more precise estimate. - For men, it's: BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) + 5 2. Determine Your Activity Level: Identify which of the following categories you fit into: - Sedentary (little or no exercise): BMR x 1.2 - Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375 - Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55 - Very active (hard exercise/sports 6-7 days a week): BMR x 1.725 - Super active (very hard exercise & a physical job): BMR x 1.9 3. Calculate Your TDEE: Once you have your BMR and your activity multiplier: - TDEE = BMR x Activity Level Multiplier Understanding your TDEE is essential for managing your weight, whether your goal is to lose, maintain, or gain weight. It helps you know how many calories you should be consuming each day. If you have further questions about your specific situation or need additional help with numbers, please feel free to reach out. Your health journey is important, and I'm here to assist you!