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What is TDEE?
The Total Daily Energy Expenditure (TDEE) is an estimate of how many
calories a person needs to maintain their current weight. It is the exact
number of calories that a person burns in a day. It includes his inside
activities like breathing, heart pumping, digestion, and outside activities
like cycling, eating, reading, and so on.
If you do not take into account the daily activities you do, then it is called the basal metabolic rate, or BMR. It is your resting energy expenditure (REE).
Once we know the BMR, we can easily get the TDEE by multiplying the BMR by the activity level. Human activities are categorized into sedentary, lightly active, moderately active, very active, and extra activities, like that, and each category is assigned certain numbers. These numbers are called activity multipliers.
So, TDEE is calculated by taking into account a person's basal metabolic rate (BMR), physical activity level, and unique factors such as age, height, weight, and gender. Physical activity level is derived from the lifestyle of the subject, whether they are working mostly at a desk or working hard in the fields. TDEE is widely used in the fitness industry to help individuals track their caloric intake and optimize their nutrition plans.
TDEE can be estimated using a variety of methods, including online calculators, following standardized equations, using activity monitors or wearable devices, or simply by working with a healthcare provider or registered dietitian.
Online calorie calculators are the simplest way to determine TDEE. There are separate calculators for men and women. These tools are available online and require the users to input their age, gender, height, weight, and physical activity level. The calculator then uses this information to calculate an estimated TDEE.
Equations and formulas can also be used to estimate TDEE. In this article, we'll practice those equations because they're free and good for our brains. The two most commonly used equations are the Harris-Benedict equation and the Mifflin-St. Jeor equation. Both equations take into account a person's age, gender, height, and weight. Both produce more or less similar results. If you can't decide which one to use, we recommend using any of them, but stick with that. But keep in mind that they produce estimated or predicted results.
It's important to remember that TDEE is just an estimate, and actual caloric needs can vary based on a variety of factors. It's always a good idea to consult a healthcare professional before making any significant changes to your diet or exercise routine.
Calculating your total daily energy expenditure (TDEE) is an important part of any weight loss or maintenance program. Knowing the exact amount of energy your body needs to maintain its current level of activity helps you make decisions about how much food you should be eating each day and how much physical activity is required to reach your goals.
TDEE Formula
Your TDEE is calculated using the following formula: Activity Level x BMR = TDEE. Your basal metabolic rate (BMR) is the amount of energy (measured in calories) your body needs to function at rest. So, please don't confuse the BMR with the TDEE.
Once you know your BMR, you can use the Activity Level Multiplier to determine how much energy you expend during physical activity. This multiplier depends on the type and intensity of the activity and can range from 1.2 (sedentary lifestyle) to 1.9 (heavy workout). By multiplying your BMR with the activity level multiplier, you can calculate your TDEE.
Great! You now know what TDEE is and how to calculate it. Estimating a person's TDEE can help them determine how many calories they need to consume to maintain, gain, or lose weight.
Now we will try to determine BMR so that we can come up with TDEE. See below.
Weight loss tips
Tips on Physical Activity and Controlling Weight
Beware of fad diets
Don’t let the media or advertisers decide how or what you eat. Just try to eat adequate servings from each of the food groups every day and limit your portion sizes! Eating multiple, small meals and engaging in activities throughout the day will result in an overall higher basal metabolic rate. 😆
TDEE varies greatly across populations and is substantially higher among athletes or physically active people due to their higher metabolic rates. Some people have a fast metabolism that is genetically determined; they can eat and eat and never gain a pound. Some individuals have a high proportion of lean mass, like muscles. A strong person will be able to eat more since they have a higher metabolism rate, as muscle is more active than fat. BMR is at its lowest when you are sleeping and increases a little every time you eat to digest that food.
Imagine a factory that is big enough and highly active to produce a lot of products. So, it needs many staff, many inventories, and support to run more smoothly than a small factory. Again, a small factory that is growing quickly needs to make a lot of expenditures. Our body is like a factory; we just have to understand in what state it is functioning. A baby does not need a restricted diet because of the body's growth and high activity levels, like playing. A sedentary child who spends all of their time on mobile games and does not play outside should reconsider their diet.
Caloric maintenance level: it refers to the total number of calories you would need to consume to maintain your current body weight. Follow the "quick and easy" method. You will only need to know your body weight and nothing else. It doesn't matter whether you're male or female.
Multiply your body weight by 12–13. Consume less than that and lose weight.
Multiply your body weight by 15–16. Consume an amount equal to that and maintain your weight.
Multiply your body weight by 18–19. Consume more than that and gain weight.
So, if you are a 154-pound male or female wanting to lose weight, you would multiply 160 by 12 or 13. The product tells you that if you consume around 1850–2000 calories per day, then you should lose weight.
Harris-Benedict formula
The Harris-Benedict formula is based on total body weight, height, age, and sex and is therefore more accurate than the "quick and easy" formula used above. You can calculate it yourself on a piece of paper.
BMR for men = 66.5 + (13.7 x weight in kg) + (5 x height in cm) - 6.8 x age in years)
BMR for women = 655 + (9.6 times weight in kg) + (1.8 times height in cm) - (4.7 times age in years)
*Note: 1 inch is equal to 2.54 cm, and 1 kilogram is equal to 2.2 lbs.
Example: A 30-year-old female who is 5'6" (167.6 cm) tall weighs 120 pounds (54.5 kg). Her BMR is equal to 655 + 523 + 302 - 141 = 1339 calories per day.
Now that you know your BMR, you can calculate your TDEE by multiplying the BMR by your activity level.
Activity Multiplier:
Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise or sports 1-3 days/week)
Moderately active = BMR x 1.55 (exercise/sports 3-5 days/week)
Heavily active = BMR x 1.725 (exercise/sports 6-7 days/week)
Extra-heavy workout = BMR x 1.9 (hard exercise 2 or more times per day, or training for a marathon, a triathlon, etc.)
Example:
Your BMR is 1339 calories per day, and your activity level is moderately active (you work out 3–4 times per week). Your activity factor is 1.55, and your TDEE is 1.55 x 1339 = 2075 calories per day.
This is the total number of calories you could eat every day if you wanted to maintain your weight.
If you want to lose weight, you would need to either eat fewer calories per day, get more exercise, or combine the two.
However, the most precise way to measure your TDEE is to have your body fat measured by a body fat caliper.
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