Total Daily Energy Expenditure (TDEE) is the total calories, an individual burns daily, including both their basal metabolic rate (BMR) and the calories burned through physical activity. TDEE is essential to consider when setting calorie goals for weight loss, maintenance, or gain.
TDEE Calorie Calculator
How to Calculate TDEE ?
Calculating TDEE requires considering an individual’s BMR and activity level. While BMR only accounts for the calories burned at rest, TDEE accounts for the calories burned through daily activities such as walking, working, and exercising.
What is TDEE Formula?
The formula for calculating TDEE is as follows:
TDEE = BMR x Activity Factor
The activity Factor is a multiplier that accounts for the calories burned through physical activity. The following are the activity factors:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (workout 1-3 times per week): BMR x 1.375
- Moderately active (workout 3-5 times per week): BMR x 1.55
- Very active (workout 6-7 times per week): BMR x 1.725
- Extra active (very hard exercise or physical job): BMR x 1.9
For example, if an individual has a BMR of 1500 calories and is moderately active, their TDEE would be 1500 x 1.55 = 2325 calories per day.
Comparing TDEE vs BMR or ( BMR vs TDEE )
While BMR and TDEE are important factors in determining an individual’s calorie needs, the two have some critical differences. The following table highlights the main differences between TDEE and BMR:
| Factor | BMR | TDEE |
|---|---|---|
| Definition | The number of calories burned at rest, including the energy needed for basic bodily functions such as breathing, circulating blood, and regulating body temperature. | The total number of calories burned in a day, including both BMR and the calories burned through physical activity. |
| Calculation | Age, weight, height, and gender | Age, weight, height, gender, and activity level |
| Purpose | To determine the minimum number of calories needed to maintain basic bodily functions at rest. | To determine the number of calories needed to maintain, lose, or gain weight, based on an individual’s BMR and physical activity level. |
| Multiplier | No multiplier | Activity factor multiplier |
Therefore, calculating TDEE is an important step in creating a personalized nutrition and exercise plan. By taking into account an individual’s BMR and activity level, TDEE provides a more accurate estimate of the number of calories needed to achieve specific weight goals. While BMR only accounts for calories burned at rest, TDEE takes into account the calories burned through physical activity, making it a more comprehensive measure of daily energy expenditure.