How to Calculate Your Total Daily Energy Expenditure (TDEE) and Use It to Plan Your Diet

What Is TDEE and Why Is It Important?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for all activities from basic functions like breathing to physical activities like exercise. Understanding your TDEE is crucial for planning your diet, whether your goal is weight loss, muscle gain, or maintenance. It serves as a baseline to determine how much you should eat to achieve your goals.

Components of TDEE

Your TDEE is made up of four main components:

• Basal Metabolic Rate (BMR): The calories your body needs to perform basic functions like maintaining your heartbeat, breathing, and regulating body temperature.
• Thermic Effect of Food (TEF): The calories burned during digestion and absorption of food, usually about 10% of your total calorie intake.
• Non-Exercise Activity Thermogenesis (NEAT): The calories burned from daily activities such as walking, fidgeting, and household chores.
• Exercise Activity Thermogenesis (EAT): The calories burned during intentional exercise.

How to Calculate TDEE

1 - Calculate Your BMR Use the Mifflin-St Jeor Equation, one of the most accurate methods to estimate BMR:

• For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
• For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

For Example: A 35-year-old woman weighing 70 kg and standing 165 cm tall:

• BMR = 10 x 70 + 6.25 x 165 – 5 x 35 – 161 = 1,447.75 calories/day

2 - Determine Your Activity Level Multiply your BMR by an activity multiplier based on your lifestyle:

• Sedentary (little to no exercise): BMR x 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
• Very active (hard exercise/sports 6-7 days/week): BMR x 1.725
• Extremely active (very hard exercise/physical job): BMR x 1.9

For Example: If the woman above is moderately active: TDEE = 1,447.75 x 1.55 = 2,244 calories/day.

Using TDEE to Plan Your Diet

Once you know your TDEE, you can tailor your calorie intake to your goals:

1. For Weight Loss: Create a calorie deficit by eating 10-20% fewer calories than your TDEE. For example, if your TDEE is 2,244 calories, aim for 1,800-2,000 calories/day.
2. For Muscle Gain: Create a calorie surplus by eating 10-20% more calories than your TDEE. For the same TDEE, this means 2,450-2,700 calories/day.
3. For Maintenance: Eat close to your TDEE to maintain your current weight.

Practical Tips for Using TDEE

• Track Your Progress: Regularly monitor your weight and adjust your calorie intake if needed.
• Use Apps: Tools like MyFitnessPal can help you track your calorie intake.
• Focus on Macronutrients: Balance your diet with the right mix of protein, carbohydrates, and fats to support your goals.
• Stay Consistent: Consistency is key to seeing results, so stick to your plan and adjust only if necessary.

Conclusion

Calculating your TDEE is a powerful way to take control of your diet and achieve your fitness goals. By understanding your body’s energy needs, you can make informed decisions about your calorie intake and enjoy a sustainable approach to fitness. Whether you’re aiming to lose weight, gain muscle, or maintain your current physique, your TDEE is the foundation of your diet planning strategy.