Whether you’re looking to gain muscle, lose fat, or achieve body recomposition, it’s important to calculate your tdee. This number gives you a benchmark that you can compare your current intake to and then adjust depending on goals.
TDEE is a combination of four numbers that include basal metabolic rate, thermic effect of feeding, exercise energy expenditure and non-exercise activity thermogenesis (NEAT). Each contributes to your calorie burn.
Resting Metabolic Rate (RMR)
BMR is a very specific measurement of the minimum amount of calories needed to maintain basic life functions, like breathing, circulation, and cell production during a state of rest. It is most accurately measured in a lab setting under very restrictive conditions.
RMR is a more common measure of metabolic rate that is generally found in a more relaxed environment and requires less testing than BMR. It is typically measured in a laboratory after a full night’s sleep and before consuming any food or exercise.
Your RMR is one of many factors that contribute to your total daily energy expenditure (TDEE), which is the sum of all the calories you burn in a day. Knowing your BMR and TDEE can help you calculate how many calories you should consume to achieve your fitness goals.
Food-Induced Thermogenesis (EAT)
Thermogenesis, also known as specific dynamic action (SDA) or dietary-induced thermogenesis (DIT), is the energy your body spends digesting, absorbing, and storing the foods you eat. This process accounts for about 10% of your tdee or total daily energy expenditure.
Various factors can influence how much energy your body burns during digestion, including age, sex, body composition, and genetics. Boosting your metabolism by eating foods with a high thermic effect can help you burn more calories throughout the day and support your weight loss goals!
Using this tool, you can calculate your food-induced thermogenesis by entering the number of kiloJoules or kcals you consume in one day. The calculator will output the amount of TDEE you burned from TEF as well.
Exercise
When you are looking to lose weight or build muscle, a good place to start is by finding out what your total daily energy expenditure (TDEE) is. This number can then be used to calculate how many calories you should eat if you are trying to gain mass or get leaner.
The most basic way to calculate your TDEE is to find out what your basal metabolic rate (BMR) is and then multiply that value by an activity multiplier. This is a rough estimate, but it should be close to what you need to achieve your goals.
Aside from your BMR, TDEE also includes the amount of calories you burn during non-exercise activity (NEAT), the thermal effect of food (TEF), and exercise activity thermogenesis (EAT). For example, walking to pick up your kids or doing housework are both NEAT activities that can help boost your TDEE.
If you want to increase your TDEE, consider adding more physical activity. It can be anything from a simple walk to a more intense workout, such as running.
Other Factors
To get a truly comprehensive view of your daily energy expenditure, you need to take into account not only the aforementioned basal metabolic rate, but also a number of other factors. Among the most important is exercise. Getting your heart pumping and your body moving is essential to losing that excess pound or two. However, if you aren’t careful about the intensity of your workout, your body might just give up on you before you even know it. Thankfully, a good training program is the best way to avoid that nagging feeling of burnout and frustration. In addition, a well-designed training plan can help you achieve the healthiest version of you. Whether you’re just starting out or looking to overhaul your routine, it’s worth a little time and effort to make sure you’re on the right track. The key is to find your motivational factor and stick with it! You may be surprised how easy it can be to change your life.