How to Calculate Total Daily Energy Expenditure (TDEE)


Total daily energy expenditure, also called TDEE, is the number of calories a person burns every day. It includes the energy that your body utilizes for the proper functioning of different body organs. It is important to determine whether you want to lose, gain, or maintain weight because it can impact your health badly. And this is the point where TDEE comes into play. It can be hard for you to know what is my TDEE in a manual way. This is why we recommend you use the TDEE calculator by that displays the number of calories depending on the level of physical activity you do. 

What is TDEE (Total Daily Energy Expenditure)?

TDEE stands for total daily energy expenditure, which is referred to as an amount that specifies how many calories a person is required to burn or consume daily to achieve weight-related goals. A calorie and kilocalorie is the amount of heat needed to raise the temperature of one kilogram of water with 1 degree Celsius. Depending on certain parameters, you can also find the exact number of calories to burn by using the total daily energy expenditure calculator. 

As we all know, determining the TDEE accurately is difficult, and the reason for it is that it varies day by day. However, the TDEE calculation is estimated precisely by taking into consideration a few factors, which are:

  • Basal Metabolic Rate (BMR).
  • Activity Level.
  • The Thermic Effect of Food. 

No doubt, by finding these parameters, you can calculate TDEE. But instead of using this method to calculate the total daily energy expenditure you can try the TDEE calculator that calculates the TDEE by taking into account your physical activity level, gender, age, height, and weight.

Calculating Tdee With Mifflin’s Equation?

There is no doubt that many equations are there to find the total daily energy expenditure. But the Mifflin-St Jeor equation is one of the best and most accurate calculations. According to a study, Mifflin’s equation is accurate within the 10 percent of resting metabolic rate. If you want to use another way to calculate it, then the Tdee calorie calculator is a considerable option. Because this TDEE calculator uses the Harris-Benedict formula and also considers the lean body mass.

How is Tdee (Total Daily Energy Expenditure) calculated:

When it comes to calculating the TDEE, we will observe that the total daily energy expenditure starts with measuring BMR, which stands for basal metabolic rate. The reason to start with BMR is that it contributes the biggest portion of your total daily energy expenditure. There are tons of handy online TDEE calculator free tools are available on the internet you can utilize for the calculation of TDEE. 

Manipulating TDEE for Muscle Gain and Fat Loss:

A question which many people ask is how TDEE aids when you want to gain muscle or lose fat. We know that it is an endless debate in the world of fitness about the optimal way to go regarding the reshaping of your body. 

  • The answer for it is very simple. If your goal is related to losing fat, you are required to consume fewer calories than your total daily energy expenditure. By doing this, your body is being forced to use the energy stored in the fats.
  • While to gain muscle, you are required to consume more calories than your TDEE. All you need is to make a surplus in calories. 

Whether your goal is to gain or lose weight, the tdee calculator is the best estimator for determining the calories a person needs to burn or consume each day, depending on the nature of their weight-related goal.

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