The total daily energy expenditure or TDEE calculator is a tool used to estimate the calories that a person burns per day. It takes into account factors such as BMR, activity level and the thermic effect of food.
The TDEE calculation is an estimate, and will vary from individual to individual. However, it can be an important piece of information when determining diet and workout goals.
BMR
BMR (basal metabolic rate) is a measure of the minimum amount of calories your body needs to maintain its basic functions while at rest. The number is used as a baseline when developing nutrition and exercise programs to help determine caloric and macro-based goals.
The BMR is generally based on age, gender, height and weight. It is not a perfect measure of energy expenditure and can vary by as much as 55 calories depending on lean body mass, genetics and other factors.
Despite this, BMR is still a helpful tool for creating and evaluating nutrition and fitness goals. There are several equations that estimate this value, but the most accurate is the Mifflin-St Jeor equation.
Once your BMR is calculated, you can calculate your TDEE (total daily energy expenditure). This calculation helps you identify the total number of calories that you need to consume each day to maintain your current body weight.
TEF
A TDEE calculator can help you determine how many calories you should be eating to maintain, lose or gain weight. It takes into account factors such as age, gender, height, weight and activity level.
TDEE also includes the calories you burn during digestion and exercise. This energy expenditure can be calculated using a variety of formulas, including the Mifflin St Jeor equation.
However, these calculations are estimates only, and it is not recommended to use them for long periods of time if you are trying to achieve your health and fitness goals.
Another factor that affects TDEE is the Thermic Effect of Food (TEF). TEF accounts for around 10% of your calorie burn and can be influenced by the macronutrient composition of your diet, such as protein versus carbs or fats.
Activity
Your TDEE is a combination of calories burned just existing as well as all the physical activity you do throughout the day. This includes everything from fidgeting to going to the gym to moving around in your job or home.
Using the tdee formula is a great way to determine how many calories your body needs to maintain its current weight, build muscle or lose fat. The number can help you create a meal plan that aligns with your goals.
It also helps you create a sustainable healthy lifestyle that can be achieved over time. Calories are important because they give your body energy for activities such as breathing, digestion and mental functions.
Non-exercise activity thermogenesis (NEAT) is another factor that contributes to your TDEE. It’s important to understand that NEAT can be very high for someone who works out in the gym for an hour per day, but can be relatively low for an office worker who sits at a desk all day.
Weight
If you’re serious about body recomposition, whether it be muscle gain or fat loss, knowing your TDEE is an essential part of the process. Using your TDEE as a guide, you can set a calorie deficit and target your weight loss goals.
Your TDEE is made up of several factors. First is your basal metabolic rate or BMR, which is calculated based on age, sex, height and weight. Then, there are the calories burned by your activities and the thermic effect of food or TEF, which is the energy needed to break down and digest your food.
Your TDEE will change as you gain or lose weight, depending on your goal. Trying to lose a lot of weight too fast typically results in muscle loss, while hypertrophy requires an increased caloric intake above maintenance levels.