Calculating Your Total Daily Energy Expenditure (TDEE)
Total Daily Energy Expenditure Calculator:
https://www.calculator.net/tdee-calculator.html
It is important to note that these calculations will give you your estimated calorie intake to MAINTAIN your weight. We have another video/article explaining eating BELOW your maintenance calories to lose weight. If trying to lose weight, eating 500 calories per day under your daily calorie goal would result in an estimated 1 lb of fat loss per week. A 250 calorie deficit per day would result in an estimated 1/2 a pound of weight loss per week.
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a 24-hour period. It encompasses your basal metabolic rate (BMR), thermic effect of food (TEF), thermic effect of activity (TEA), and non-exercise activity thermogenesis (NEAT).
Basal Metabolic Rate (BMR)
BMR is the minimum number of calories your body needs to function at rest, including basic functions like breathing, circulation, and maintaining body temperature. It is influenced by factors such as gender, height, age, and weight. The most common formula for estimating BMR is the Harris-Benedict equation:
For women:
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
For men:
BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)
Thermic Effect of Food (TEF)
TEF is the energy your body expends to digest, absorb, and transport nutrients from food. It typically accounts for 10-20% of your daily calorie intake. Protein has the highest TEF, followed by carbohydrates, and then fats.
Thermic Effect of Activity (TEA)
TEA is the energy your body expends during physical activity. It can vary greatly depending on the intensity and duration of exercise. For example, a brisk walk may burn 100 calories per 30 minutes, while a high-intensity workout may burn 400 calories per 30 minutes.
Non-Exercise Activity Thermogenesis (NEAT)
NEAT is the energy your body expends during daily activities that are not considered exercise, such as walking, talking, fidgeting, and even standing. NEAT can vary significantly depending on a person’s lifestyle and habits.
Calculating TDEE
To calculate your TDEE, you need to estimate your BMR and then multiply it by an activity factor. The activity factor varies depending on your level of physical activity:
Sedentary (little to no exercise): BMR × 1.2
Lightly active (light exercise or sports 1-3 days per week): BMR × 1.375
Moderately active (moderate exercise or sports 3-5 days per week): BMR × 1.55
Very active (hard exercise or sports 6-7 days per week): BMR × 1.725
Extra active (very hard exercise or physical job or training twice per day): BMR × 1.9
For example, if a 30-year-old woman who weighs 65 kg (143 lbs) and is 165 cm (5’5″) tall has a sedentary lifestyle, her estimated TDEE would be:
BMR = 655 + (9.6 × 65) + (1.8 × 165) – (4.7 × 30) = 1,349 calories
TDEE = 1,349 calories × 1.2 = 1,619 calories
This means that she would need to consume approximately 1,619 calories per day to maintain her current weight. If she wants to lose weight, she would need to create a calorie deficit by eating fewer calories than her TDEE. Conversely, if she wants to gain weight, she would need to create a calorie surplus by eating more calories than her TDEE.
It is important to note that these are just estimates, and your actual TDEE may vary. The best way to determine your TDEE accurately is to track your calories and weight over time and adjust your intake accordingly.