Your TDEE (Total Daily Energy Expenditure) is the total number of calories that we burn based on a number of important factors: our age, height, weight, normal daily activity, and amount of daily exercise.
There are multiple ways you can calculate your TDEE. You can calculate it manually using the equations below, you can get help creating a plan for your daily macronutrient goals, or you can use a simple TDEE calculator like myTDEE.com.
Knowing your TDEE is important, because it will tell you how many calories you need to consume on a daily basis based on your own body’s caloric needs. Your TDEE is customized to your body, and your activity level.
Your BMR determines your caloric needs at a base level. Meaning how many calories your body needs to simply function on a daily basis, if you were completely sedentary. There is an equation for finding your BMR for women, and one for men.
655 + (9.6 x weight in kg) + (1.9 x height in cm) - (4.7 x age in yrs)
66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in yrs)
So let's take these equations and apply them to the example individual below:
66 + (13.7 x 90) + (5 x 178) - (6.8 x 31)
= 1978 calories per day
After you find your BMR, you can then calculate your Total Daily energy expenditure. This is the equation for TDEE:
TDEE = BMR x Activity Factor
|Sedentary||Very little or no exercise, and desk job||1.2|
|Lightly Active||Light exercise 1 to 3 days per week||1.375|
|Moderately Active||Moderate exercise 3 to 5 days per week||1.55|
|Very Active||Heavy exercise 6 to 7 days per week||1.725|
|Extremely Active||Very intense exercise, and physical job, exercise multiple times per day||1.9|
So now that you’ve found your BMR, and your TDEE you simply put them together in the TDEE equation, and get your daily caloric needs:
1978 x 1.55 = 3065 (TDEE)
Your TDEE represents the number of calories you need to consume to maintain your current weight. If your goald is to lose weight, or gain weight, then you need to reduce or ncrease upon your TDEE number.
|Lose Weight||Reduce TDEE by|
|Easy||Your TDEE minus 10%|
|Recommended||Your TDEE minus 20%|
|Gain Weight||Increase TDEE by|
|Cautious||Your TDEE plus 5%|
|Recommended||Your TDEE plus 15%|