Total Daily Energy Expenditure (TDEE): A Complete Guide
Total Daily Energy Expenditure (TDEE) is the total amount of calories your body requires to perform daily tasks, including basic functions like breathing, digestion, and physical activity. Knowing your TDEE is critical when it comes to weight management, fitness goals, and dietary planning.
How to Calculate TDEE
TDEE is calculated by combining your Basal Metabolic Rate (BMR) with your activity level. Your BMR refers to the calories your body burns at rest. Factors like gender, age, weight, and height influence your BMR. To calculate:
- Step 1: Find your BMR using formulas like the Harris-Benedict Equation or online calculators.
- Step 2: Multiply your BMR by your activity level factor (sedentary, light exercise, moderate exercise, etc.).
Importance of TDEE
TDEE is vital for creating a personalized diet or fitness program. If your goal is weight loss, eat fewer calories than your TDEE. To gain muscle, consume calories in excess of your TDEE. This balance is the cornerstone of achieving your desired fitness outcomes.
Example
For a moderately active person weighing 75kg and 175cm tall, their TDEE might be around 2,200-2,500 calories per day. Regular tracking enables better adjustments to your lifestyle and diet.
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