Calculating Your Total Daily Energy Expenditure
Understanding Your Total Daily Energy Expenditure (TDEE)
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns throughout the day. This includes everything from basic life functions to physical activity and digestion.
Components of TDEE
- Basal Metabolic Rate (BMR): The calories your body burns at rest for basic life functions like breathing and circulation
- Non-Exercise Activity Thermogenesis (NEAT): Calories burned during daily activities like walking, fidgeting, or standing
- Exercise Activity Thermogenesis (EAT): Calories burned during intentional exercise
- Thermic Effect of Food (TEF): Calories burned during digestion (approximately 10% of total intake)
Calculating Your TDEE
Step 1: Calculate your BMR
BMR for Men = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
BMR for Womean = BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Step 2: Apply Activity Multiplier
Sedentary (little/no exercise) = 1.2
Lightly Active (1-3 days per week) = 1.375
Moderately Active (3-5 days per week) = 1.55
Very Active (6-7 days per week) = 1.725
Extra Active (your and Athlete) = 1.9
Your TDEE = BMR x Activity Multiplier
- Age: TDEE typically decreases with age
- Muscle mass: More muscle means higher TDEE
- Gender: Men generally have higher TDEE than women
- Climate: Extreme temperatures can affect TDEE
- Health conditions: Certain medical conditions can impact TDEE
Understanding your TDEE is crucial for:
- Weight maintenance: Consume calories equal to TDEE
- Weight loss: Create a deficit of 500-750 calories below TDEE
- Weight gain: Add 300-500 calories above TDEE
Remember that TDEE calculations are estimates. Monitor your weight and energy levels, and adjust your calorie intake accordingly.
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