Calculators

Total Daily Energy Expenditure

We require energy to complete even the most elementary of task and each day we expend a certain amount of it. The total amount of energy is know as your total daily energy expenditure (TDEE).

Calculation of the value is based on your basal metabolic rate (BMR) which is simply your minimum energy requirements to sustain all your body’s functions if you were to lie in bed all day.

Knowing this value helps you to create a better plan for burning fat and also make better decisions about how to eat. For instance, with the value you now know how much to eat so that you won’t overindulge and just as importantly undereat since undereating slows down your metabolism.

Your TDEE estimate is base on the Harris Benedict formula. To perform the calculation take your BMR and multiply it by a factor based on your level of physical activity. The calculated BMR is based on gender and other factors, so each person has their own value. The following details the factors for different levels of physical activity.

Sedentary person or a someone with little or no exercise: 1.2
Light exercise or sports (1 – 3 days a week): 1.375
Moderate exercise or sports (3 – 5 days a week): 1.55
Hard exercise or sports (6 – 7 days a week): 1.725
Very hard exercise or sports (athlete, triathlon, training twice a day): 1.9

So, for instance the TDEE for person who participates in moderate exercise is BMR x 1.55. Using this value you can determine how many calories to drop or even add to reach your desired weight goal. To lose weight subtract 200 to 300 calories from this value. You don’t want to drastically take away to much and slow down your metabolism.

To quickly determine your TDEE, check out the calculator below.