Total Daily Energy Expenditure (TDEE)
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, taking into account your basal metabolic rate (BMR) and physical activity level. Calculating your TDEE is essential for setting appropriate caloric intake goals based on your fitness objectives. Here’s how you can determine your TDEE:
Calculate Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body needs to maintain basic physiological functions at rest, such as breathing, heartbeat, and cell production. Several formulas can estimate your BMR, but the Harris-Benedict equation is commonly used:
For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Factor in Physical Activity
Your physical activity level significantly influences your total daily energy expenditure. The following activity multipliers can be used to estimate your TDEE based on your activity level:
Sedentary (little to no exercise): TDEE = BMR x 1.2 Lightly active (light exercise/sports 1-3 days/week): TDEE = BMR x 1.375 Moderately active (moderate exercise/sports 3-5 days/week): TDEE = BMR x 1.55 Very active (hard exercise/sports 6-7 days/week): TDEE = BMR x 1.725 Extra active (very hard exercise/sports & physical job or training twice a day): TDEE = BMR x 1.9
Calculate Your TDEE
Multiply your BMR by the appropriate activity multiplier to determine your TDEE. This will give you an estimate of the number of calories you need to maintain your current weight.
Adjusting Caloric Intake
To achieve specific fitness goals, you can adjust your caloric intake accordingly. For weight loss, create a caloric deficit by consuming fewer calories than your TDEE. For weight gain, aim for a caloric surplus by consuming more calories than your TDEE. For weight maintenance, consume calories close to your TDEE.
Consistently track your caloric intake and monitor your progress. Adjust your caloric intake as needed based on your weight change and fitness objectives.
Disclaimer: TDEE calculators only give estimates and aren’t 100% accurate
For a general estimate use a calculator: https://tdeecalculator.net/
Or try and make your own calculations: https://docs.google.com/spreadsheets/d/1y0jyM1x6JdqVcLEQxCV2nGsi8D8uh2LcnuVlMzdDhH8/edit?usp=sharing
Please note that TDEE calculations are estimates and may vary between individuals. It’s essential to listen to your body’s cues and adjust your caloric intake based on how you feel and respond to your chosen diet and activity level.