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Total Daily Energy Expenditure offers you the idea of how your body uses energy every day. It connects your basal body needs to your daily activities.
TDEE means the total amount of calories our body burns in a day. It includes all the ways we use energy, like through physiological functions and the thermic effect of food metabolism.
There are mainly four components of TDEE. Here is a quick overview.
|
Component
|
Description |
Accounts For |
|
Basal Metabolic Rate (BMR) |
It is the calories we need for body functions at rest. Such as breathing or circulation.
|
60–70% of TDEE |
|
Thermic Effect of Food (TEF) |
It is the energy our body uses to digest and absorb nutrients.
|
10% of TDEE |
|
Exercise Activity Thermogenesis (EAT) |
It is the calories burned in our bodies during exercise.
|
5% of TDEE |
|
Non-Exercise Activity Thermogenesis (NEAT) |
It represents the calories burned through routine, everyday actions outside of structured workouts. |
More than 15% of TDEE |
To calculate TDEE, we first need to calculate our BMR or Basal Metabolic Rate. The Mifflin-St. Jeor Equation is generally used for this purpose.
BMR Calculation with Mifflin-St. Jeor Formula
For Men:
BMR = (weight in kg × 10) + (height in cm × 6.25) − (age in years × 5) + 5
For Women:
BMR = (weight in kg × 10) + (height in cm × 6.25) − (age in years × 5) − 161
Next, the BMR value is multiplied by your activity level. As our daily energy expenditure varies depending on how active we are, this chart is generally used.
|
Activity Level
|
Multiplier |
Description |
|
Sedentary
|
1.2 |
Little or no exercise |
|
Lightly Active
|
1.375 |
Light exercise 1–3 days per week |
|
Moderately Active
|
1.55 |
Moderate exercise 3–5 days per week |
|
Very Active
|
1.725 |
Hard exercise 6–7 days per week |
|
Extra Active
|
1.9 |
Very hard exercise in a week |
So, the TDEE Formula is-
TDEE = BMR X Activity Level
Example of TDEE Calculation
Let’s say it’s given,
First, the BMR calculation
BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
For a 25-year-old female who weighs 62 kg and is 165 cm tall:
BMR = (10 x 62) + (6.25 x 165) - (5 x 25) - 161
BMR = 620 + 1031.25 - 125 - 161
BMR = 1,365.25 kcal per day
Second, the TDEE calculation for a lightly active lifestyle (multiplier of 1.375):
TDEE = BMR x Activity Level
TDEE = 1,365.25 x 1.375
TDEE = 1,877.22 kcal per day