TDEE Calculator

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What Does TDEE Mean?

Total Daily Energy Expenditure stands for the complete energy used by an individual in a day. This number is difficult to measure exactly and can change every day, but it can be estimated using certain factors.

These factors include Basal Metabolic Rate, physical activity level, and the Thermic Effect of Food.

  • Basal Metabolic Rate (BMR):
    BMR represents the energy needed while a person is at rest in a comfortable climate without food processing happening. Basically, it’s the energy required to maintain the body’s critical organs.
  • Physical Activity Level:
    This involves the energy used during exercise and other daily activities. It includes Thermic Effect of Activity (calories burned during movement) and Non-Exercise Activity Thermogenesis (energy used in daily life activities that are not sleeping, eating, or exercising).
  • Thermic Effect of Food:
    This is the energy required for processing and utilizing food by the body. It is sometimes roughly 10% of the calories consumed, although it can be higher depending on food types, like protein needing more energy to be processed compared to fats.

How Is TDEE Figured Out?

To figure out Total Daily Energy Use, various aspects are considered. It generally starts with estimating the Basal Metabolic Rate, employing specific equations.

  • Equation Methods:
    Formulas like the Mifflin St-Jeor, Harris-Benedict, and Katch-McArdle are used to find BMR. All of them use details such as age, gender, height, and weight. While they are generally similar, the Katch-McArdle Formula includes metabolic differences involving lean body mass and fat, making it a better choice for lean individuals.
  • Activity Multipliers:
    Once BMR is found, it is multiplied by an activity factor based on exercise habits and whether their lifestyle is more sedentary or active.
  • Impact of Food Processing Energy:
    The energy needed for digesting and metabolizing food can also be calculated into TDEE. Though it is not always included in calculations, its influence is smaller compared to BMR and activity levels.

These calculated figures offer an estimation of one’s total daily energy consumption, helping individuals understand energy needs for maintaining, losing, or gaining weight.

Simple methods such as tables or lists can aid in organizing the information for easy understanding and to plan dietary or activity adjustments.