Knowing about your total daily energy expenditure (TDEE) can open up a lot of pathways for fitness enthusiasts and health-conscious individuals. It allows them to create optimal nutrition and workout programs to maximize their gains. Moreover, you need to calculate your TDEE if you are on a weight loss/gain journey.
What is my TDEE?
An individual’s TDEE is dynamic and varies according to their lifestyle and several other factors [1]. There is no universal or standard value that you can assume is close to your total daily energy expenditure, making it hard to track the number of calories that you require per day.
It is pretty apparent that managing your calorie intake is the biggest driver of your weight loss or weight gain goals [2]. The optimal number that you need will depend on several factors, such as time dedicated to physical activity, height, weight, and more [3].
Earlier, the Doubly Labelled Water (DLW) method was considered to be the most efficient for calculating one’s TDEE [4]. However, it was too costly, requiring expensive equipment and experts to come up with an accurate value.
Now, we have come up with the most accurate TDEE calculator that allows you to track your daily energy expenditure from anywhere. The tool uses empirically tested formulas and equations to derive precise values based on variables like height and weight.
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What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the number of calories that your body burns throughout the day. It accounts for all activities that require energy, including brain functions, breathing, digestion, and more. It also counts calories burnt through physical activity like walking, moving, standing, and exercising.
In simple words, TDEE is the amount of calories that you burn each day doing everything that you do – from laying down on the bed to fidgeting, walking, or running.
To maintain your body weight, you must consume calories equal to your TDEE. Anything less than that, you will start losing weight, and vice-versa.
How Do You Calculate TDEE Using BMR?
Basal Metabolic Rate (BMR) is another measure of the number of calories that your body burns throughout the day. But it only counts the energy required for basic survival functions when your body is at complete rest.
Modern equations often use an individual’s BMR to calculate their estimated TDEE. On average, your BMR can account for around 60% to 70% of your Total Daily Energy Expenditure [5].
Because of this connection, you can easily calculate your TDEE using the derived BMR value. For this, you need to multiply your BMR with a pre-determined value ranging between 1.2 and 2.3 based on your activity level (sedentary lifestyle, moderately active lifestyle, or extremely active lifestyle).
The value corresponding to each type of lifestyle is given in the table below:
|
Activity Level |
Average PAL (Physical Activity Level) Factor |
|
Sedentary Lifestyle |
1.2 |
|
Slightly Active Lifestyle |
1.4 |
|
Moderately Active Lifestyle |
1.6 |
|
Active Lifestyle |
1.75 |
|
Very Active Lifestyle |
2.0 |
|
Professional Athletes (Extra Active) |
2.3 |
Multiply your BMR with these values (corresponding to your lifestyle type). The derived value after multiplication will give your Total Daily Energy Expenditure.
For example, if you lead a sedentary lifestyle, the BMR will be multiplied by 1.2 to give the daily calorie requirement. Similarly, BMR will be multiplied by 1.4 if you lead a slightly active lifestyle, 1.6 for moderately active, 1.75 for active, 2 for very active, and 2.3 for professional athletes with an extra active lifestyle.
Mifflin-St Jeor Equation
Mifflin-St Jeor Equation was first developed in 1990. Today, it is regarded as the most reliable one for measuring an individual’s BMR and TDEE.
It is the improved version of traditional formulas like the Harris-Benedict Equation.
The formula is given as follows:
BMR for Men = [10 * Weight (kg)] + [6.25 * Height (cm)] – [5 * Age (years)] + 5
BMR for Women = [10 * Weight (kg)] + [6.25 * Height (cm)] – [5 * Age (years)] – 161
The BMR is then multiplied by the above-mentioned PAL values to find out an individual’s Total Energy requirements for each day.
Revised Harris-Benedict Equation
The original Harris-Benedict equation was derived in 1918. However, the equations provided many inconsistencies that needed to be fixed.
For that reason, Roza and Shizgal made some tweaks and presented the Revised Harris-Benedict Equation in 1984. They used a larger data set to make the formula more appropriate and accurate.
BMR for men: 88.362 + (13.397 * Weight [kg]) + (4.799 * Height [cm]) – (5.677 * Age (years)]
BMR for women: 447.593 + (9.247 * Weight [kg]) + (3.098 * Height [cm]) – (4.33 * Age (years)]
Again, this derived BMR values are used by the Total Daily Energy Expenditure calculator to give precise TDEE values.
Katch-McArdle Equation
The Katch-McArdle formula is another important method used by a TDEE calculator. It is used to derive an individual’s Basal Metabolic Rate by considering the estimated average values.
BMR = 370 + [21.6 * Lean Body Mass (kg)]
Lean Body Mass = [Weight (kg)] * [(100 – (Body Fat)] / 100)
Here, an estimate of the Body Fat Percentage is taken to calculate the Lean Body Mass.
The calculated BMR is then multiplied by some pre-determined PAL values to give TDEE.
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TDEE Components
The TDEE Marco calculator has to take into account all the components and variables involved in the equation. This involves any kind of activity, whether voluntary or involuntary, that burns energy.
The primary components of TDEE are as follows:
Basal Metabolic Rate (BMR)
Basal Metabolic Rate or BMR is the measure of the number of calories that your body requires when it is in a state of complete rest. It is the energy burned while maintaining basic physiological functions like breathing, circulation, and cell production.
BMR accounts for the majority of the calories that you burn throughout the day. The value can be influenced by factors like age, gender, weight, height, and more.
BMR accounts for around 70% of your TDEE.
Non-Exercise Activity Thermogenesis (NEAT)
NEAT measures all the calories that you burn from activities that are not classified as exercise, like fidgeting, standing, or any other spontaneous physical activity that involves movement.
Your NEAT values can vary significantly based on your lifestyle and habits.
NEAT accounts for around 15% of your TDEE.
Thermic Effect of Food (TEF)
The Thermic Effect of Food (TEF) is used to represent the number of calories burned to sustain the process of digestion. It is the energy required for absorbing and processing the food that one eats.
TEF can vary based on your nutritional and dietary habits. For example, different kinds of macros have different thermic effects. Protein-based foods require more energy for digestion compared to fats and carbs.
According to research, TEF accounts for around 10% of your TDEE [6].
Exercise Activity Thermogenesis (EAT)
This component of TDEE includes all the calories that you burn during planned exercise or training sessions. All kinds of structured physical activity like jogging, weightlifting, swimming, or more, fall under this category.
The amount of energy expended during the process can vary based on the type, intensity, and duration of the activity.
EAT accounts for around 5% of your TDEE.
Factors That Affect Your Total Daily Energy Expenditure
Different factors, some of them uncontrollable, can affect your TDEE. The primary ones are listed below:
- Body Composition: Muscle mass requires more maintenance energy (calories) at rest compared to fat tissues.
- Age: Metabolic rate generally decreases with age. As such, your TDEE requirements will get lower as you grow older.
- Genetics and Metabolism: Several genetic factors may influence the metabolism and energy expenditure rate of an individual.
- Hormones: Hormonal factors like thyroid can affect metabolism and increase or decrease energy usage [7].
- Environmental Factors: TDEE is generally calculated assuming that the individual is living in a temperate environment. However, variations in altitude and environment can greatly influence energy expenditure.
- Sleep Patterns: Lack of sleep can affect hunger-regulating hormones and metabolism, thereby influencing energy expenditure.
How Many Calories Over TDEE Should I Eat to Bulk Up?
To bulk up or to gain weight, you need to consume more calories than your TDEE. Generally, a calorie surplus of around 250-500 calories can help you bulk up in a healthy, sustained manner. By doing so, you can increase your weight by 0.5 pounds or 1 pound per week.
Bulking may require a significant amount of time and dedication. You should not go overboard with eating, as it can result in unhealthy weight gain. Professional bodybuilders and athletes often eat more than their TDEEs to bulk up.
The excess calories will help you get the energy required for building muscle and completing workouts.
How Many Calories Should I Cut from TDEE to Lose Weight?
To lose weight, you need to consume fewer calories than your TDEE. For healthy and sustained weight loss, it is recommended that you cut around 250-500 calories from your Total Daily Energy Expenditure limit.
This will allow you to lose around 0.5 pounds to 1 pound of body weight each week [8].
As you progress, you can lower your calorie intake even further to progress more efficiently. However, drastically cutting down on what you eat can result in several health conditions. This sort of unhealthy weight loss can have long-term implications for your body and lifestyle.
Final Words
Knowing your Total Daily Energy Expenditure can be very beneficial. It allows you to tailor efficient diet and workout programs to accomplish your fitness goals even quicker.
At the same time, doing so can help you mitigate the risk of being underweight or obese by allowing you to optimize your weight loss or weight gain progress.
Thankfully, with our accurate TDEE calculator, you can now get this knowledge without needing any expensive equipment or experts.
References
- Westerterp, K. R. (2017). Exercise, energy expenditure and energy balance, as measured with doubly labelled water. Proceedings of the Nutrition Society, 77(1), 4–10. https://doi.org/10.1017/s0029665117001148
- Kim, J. Y. (2021). Optimal diet strategies for weight loss and weight loss maintenance. Journal of Obesity & Metabolic Syndrome, 30(1), 20-31. https://doi.org/10.7570/jomes20065
- Melanson, E. L. (2017). The effect of exercise on non-exercise physical activity and sedentary behavior in adults. Obesity Reviews, 18(S1), 40–49. https://doi.org/10.1111/obr.12507
- Plasqui, G. (2022). Assessment of total energy expenditure and physical activity using activity monitors. Journal of Nutritional Science and Vitaminology, 68(Supplement), S49–S51. https://doi.org/10.3177/jnsv.68.s49
- Bosy‐Westphal, A., Hägele, F., & Müller, M. J. (2021). What is the impact of energy expenditure on energy intake? Nutrients, 13(10), 3508. https://doi.org/10.3390/nu13103508
- Du, S., Rajjo, T., Santosa, S., & Jensen, M. D. (2013). The Thermic Effect of Food is Reduced in Older Adults. Hormone and Metabolic Research, 46(05), 365–369. https://doi.org/10.1055/s-0033-1357205
- Can you boost your metabolism?: MedlinePlus Medical Encyclopedia. (n.d.). https://medlineplus.gov/ency/patientinstructions/000893.htm
- Osilla, E. V. (2022, September 12). Calories. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK499909/