How to Find The Total Daily Energy Expenditure?

Generally, TDEE (Total Daily Energy Expenditure) tells you how many calories you burn each day when you exercise daily into account. The calculation of TDEE is very simple and easy, you have to first figure out your Basal Metabolic Rate. After that, simply multiplying that value by an activity multiplier. Since your BMR (Basal Metabolic Rate) indicates how many calories your body burns when you are taking rest. Therefore, it is important to balance the numbers upwards to account for the calories you burn during the day. Remember that this procedure is the best for those who want to live a sedentary lifestyle. Now you can easily find the total daily energy expenditure of your calorie burn per day. 

What is my TDEE? 

TDEE is the abbreviation of Total Daily Energy Expenditure that helps you to calculate through which you come to know how many calories you should burn a day. It is simply a calculation of the number of calories required to achieve your basic, daily activities + your BMR. With the help of this total daily energy expenditure calculator, you can also estimate your BMR, BMI, and Macros in just a couple of seconds. 

Remember that if your consumption of calorie is equal to your TDEE, then we can say that you are maintaining your current weight. However, in case your calorie consumption is less than your TDEE, then it can say that you will lose weight and uncover more lean body mass. Well, your TDEE can be find by four key factors:

  • Basal Metabolic Rate
  • Thermic Effect of Food
  • Non-Exercise Activity Thermogenesis
  • Thermic Effect of Activity (Exercise)

Basal Metabolic Rate (BMR)

BMR (Basal Metabolic Rate) indicates the number of calories that your body burns per day to keep you alive. Keep in mind that BMR does not contain physical activity, the process of digestion, or things such as walking from one room to another. Basically, BMR represents the number of calories your body would get through in a 24 hour time duration if all you did was lay in bed the whole day. However, you can BMR your body by using the TDEE calculator

Thermic Effect of Food (TEF)

When you eat food, then your body must expend energy to digest the food you eat. This expenditure is termed as the Thermic Effect of Food. generally, it includes breaking down the protein, carbohydrates, and fat that you consume into the individual amino acids, sugars, and fatty acids. Then these are then absorbed and used by the body to carry out all of its processes that include building new tissue, synthesizing hormones, producing neurotransmitters, etc. According to the studies, the Thermic Effect of Food generally accounts for 10% of your total daily energy expenditure in the body. However, they can be slightly higher or lower based on the exact macronutrient composition of your diet. Well, you can use this free TDEE calorie calculator to calculate TEF. 

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Non-Exercise Activity Thermogenesis (NEAT)

It constitutes the number of calories expended during daily movement and it is not classified as structured exercise. Non-Exercise Activity Thermogenesis (NEAT) includes activities such as walking the dog, moving from one room to another, or taking the stairs to your office. Keep in mind that NEAT is highly variable from one individual to another and it can play a rather large or small role in your overall TDEE that rely on how physically active your job or daily occurrence are. TDEE calculator helps you to determine the TEA accurately. 

Thermic Effect of Activity (TEA)

The Thermic Effect of Activity estimates the number of calories burned as a result of exercise. It includes steady-state cardio, resistance training, HIIT, sprints, CrossFit, etc. Likewise, NEAT, the thermic effect of activity is highly variable from one individual to another or even from one day to another for the same person since the intensity of training, length of the workout, and even training frequency all influence your weekly thermic effect of activity.

Last Updated on March 9, 2023 by shalw

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