TDEE (Total Daily Energy Expenditure) is a measure of the total number of calories your body needs to maintain its current weight and support your daily activities. It takes into account your basal metabolic rate (BMR) and factors in your activity level.
Here's how TDEE is calculated:
1. Basal Metabolic Rate (BMR): BMR represents the number of calories your body needs to function at rest, without any physical activity. It is influenced by factors such as age, gender, height, and weight. One common formula to estimate BMR is the Harris-Benedict equation:
- For men: BMR = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) - (6.8 × age in years)
- For women: BMR = 655 + (4.35 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years)
2. Activity Factor: The next step is to determine your activity level, which represents the calories burned through physical activity. This factor accounts for your daily exercise, work-related activities, and other daily movements. Common activity factors include:
- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days/week): BMR × 1.725
- Extra active (very hard exercise/sports and physical job or training twice a day): BMR × 1.9
3. TDEE Calculation: Multiply your BMR by the appropriate activity factor to calculate your TDEE. The result will represent the estimated number of calories you need to maintain your current weight and activity level.
TDEE = BMR × Activity Factor
It's important to note that TDEE is an estimate, and individual variations can occur. Additionally, factors such as muscle mass, body composition, genetics, and overall health can also influence energy expenditure. Adjustments may be needed based on personal feedback and goals.
If your goal is weight maintenance, you can consume calories close to your TDEE. To lose weight, you can create a calorie deficit by consuming fewer calories than your TDEE, and to gain weight, you can consume more calories than your TDEE.
Consulting with a registered dietitian or healthcare professional can provide more accurate and personalized guidance for your specific needs and goals.