TDEE (Total Daily Energy Expenditure) is a measure of how many calories you burn during a day (24 hours). It is a crucial metric for anyone looking to manage their weight, whether to lose, gain, or maintain.
You might have heard about calorie management, like calories in and calories out, when planning to lose or gain body weight. However, how many calories do you need to gain or lose weight? Is that count the same for everyone? The answer is, no! You can not manage weight by using rough guesses. TDEE is a standard metric to help you understand how many calories your body needs per day to function optimally according to your physical activity, energy requirements, body weight, height, basal metabolic rate, and body muscle mass.
This blog provides a comprehensive guide to calculating TDEE accurately, understanding its components, and applying this knowledge to achieve specific fitness and health goals.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure, which is the number of calories your body burns every day from different body functions and during physical activity.
TDEE is more accurate than simply relying on basal metabolic rate (BMR) for weight management. It is a combination of the following four components:
Basal metabolic rate (BMR)
Basal metabolic rate is the minimum number of calories your body needs to maintain the most basic body functions at a resting state. These basic life-sustaining functions include breathing, digestion, maintaining body temperature, circulation, nutrient absorption, and cellular processes.
Thermic effect of food (TEF)
The thermic effect of food is the energy your body needs to metabolize food (including digestion and absorption of nutrients) and process calories from it.
Non-exercise activity thermogenesis (NEAT)
Non-exercise activity thermogenesis refers to energy expenditure during spontaneous physical activity such as sitting, walking, doing house chores, typing, working at the workplace, cooking, standing, and climbing stairs.
Exercise activity thermogenesis (EAT)
Exercise activity thermogenesis is the number of calories your body burns during exercise, sports, or training. These include cardio, strength training, swimming, cycling, and weight lifting.
The International Society of Sports Nutrition (ISSN) divides TDEE into the following components:
| Components of TDEE | Percent of TDEE | Example:
1600 kcal TDEE |
|---|
| Thermic effect of food (TEF) | 8–15 | 128–240 |
| Basal metabolic rate (BMR) | 60–70 | 960–1120 |
| Non-exercise activity thermogenesis (NEAT) | 15–50 | 240–800 |
| Exercise activity thermogenesis (EAT) | 15–30 | 240–480 |
Key difference TDEE vs. BMR
TDEE is more accurate for measuring the calories your body burns each day than basal metabolic rate (BMR). BMR refers to the minimum calories your body burns in the resting phase to perform basic functions. It does not measure the number of calories burned during physical activity or exercise. In comparison, TDEE measures BMR plus the number of calories burned during physical activity. This is why TDEE is better for weight management.
TDEE components
The following are the major components of TDEE:
Basal metabolic rate (BMR): The energy to stay alive
BMR is the number of calories burned at rest to maintain basic bodily functions such as breathing, circulation, digestion, and organ functions.
Basal metabolic rate is calculated using two formulas: the Harris-Benedict formula and Mifflin-St Jeor formula.
The Harris-Benedict formula uses your current weight, height, age, and gender. You can calculate your BMR by:
Females assigned at birth (FAABs)
BMR = 655 + (9.6 x body weight) + (1.8 x height) – (4.7 x age)
Males assigned at birth (MAABs)
66 + (13.7 x body weight) + (5 x height) – (6.8 x age)
- Body weight in Kgs
- Height in CMS
- Age in years
Mifflin-St Jeor formula for BMR:
- Male: 9.99 x body weight in Kgs + 6.25 x height in cms – 4.92 x age in years + 5
- Female: 9.99 x body weight in Kgs + 6.25 x height in cms – 4.92 x age in years – 161
According to the American Council on Exercise (ACE), the Mifflin-St Jeor formula is more accurate than the Harris-Benedict equation.
Many factors, such as age, sex, body weight, height, and genetics, influence BMR.
Thermic effect of food (TEF): The energy of digestion
TEF or thermic effect of food is the number of calories burned to digest, absorb, and metabolize the food you eat. Proteins have the highest TEF, followed by carbohydrates and fats, respectively.
TEF, also known as diet-induced thermogenesis, has the following percentages for fats, proteins, and carbs:
- Fats: 0-3%
- Carbohydrates: 5-10%
- Proteins: 20-30%
TEF makes up a smaller portion (10%) of TDEE.
Non-exercise activity thermogenesis (NEAT): Movement beyond exercise
NEAT or non-exercise activity thermogenesis refers to the number of calories burned through everyday activities that are not planned exercise, such as walking, fidgeting, standing, working at the workplace, typing, and doing household chores.
NEAT also corresponds to energy burned during leisure time activities, toe taping, playing guitar, cleaning, dancing, singing, sitting, shoveling snow, and more. It does not involve vigorous-intensity activities and exercise.
NEAT is the variable component of TDEE. It varies among people with sedentary and active lifestyles. It makes up 6-10% of TDEE in people with a sedentary lifestyle and up to 50% for individuals with an active lifestyle.
The average NEAT for individuals with different activity levels is as follows:
- Occupational NEAT for a seated worker: For an average worker who spends most of their time seated, occupational NEAT is relatively low, with associated energy costs up to 700 kcal per day.
- Occupational NEAT for a standing worker: A person working primarily in a standing position has an occupational NEAT of up to 1400 kcal per day.
- Agricultural occupation: In jobs requiring physical labor, such as agricultural work, NEAT can reach 2000 kcal per day or more.
- Difference in energy expenditure: Occupations that involve intense physical activity can burn up to 1500 kcal more per day compared to sedentary jobs.
Here are practical ways to increase NEAT:
- Walk more: Try to take the stairs instead of elevators, go for short walks throughout the day, or walk during phone calls to burn more calories.
- Stand instead of sitting: Opt for a standing desk or take breaks to stand while working at your workplace or watching TV.
- Do household chores: Cleaning, cooking, and gardening are great ways to stay active and increase NEAT.
- Engage in daily activities: Small movements like fidgeting, walking around while on the phone, or pacing while you think can contribute to higher NEAT.
- Aim for 2.5 hours of walking daily: This can help you achieve 2000-2500 kcal of physical activity per week, which is recommended for weight management.
Increase physical activity gradually: If you have a sedentary lifestyle, start with small changes and gradually add more movement throughout your day.
Exercise activity thermogenesis (EAT): Planned physical activity
EAT or exercise-induced thermogenesis refers to the number of calories burned during intentional exercise such as running, doing cardio, strength training, weightlifting, swimming, cycling, and jogging.
EAT is the most variable component of TDEE, depending on the intensity, duration, frequency of workouts and your exercise routine.
You can accurately track calories burned during exercise or physical activity by using reliable fitness trackers or MET values cautiously.
MET or metabolic equivalent tasks refers to the energy you use when sitting still or at rest. It is the ratio of the working metabolic rate to the resting metabolic rate. One MET is equal to the energy spent while sitting still. Physical activity is measured in terms of MET. For example, a MET value of 5 means you have spent 5 times the energy that you would if you were in a resting position.
You can use MET values of household chores to maximize calorie loss by increasing non-exercise activity thermogenesis (NEAT) and exercise activity thermogenesis (EAT).
How to calculate TDEE: Step-by-step guide
You can calculate TDEE by the following methods:
Option 1: Use an online TDEE calculator
You can use reputable online calculators such as the NiceRx TDEE Calculator to measure TDEE. However, be cautious against relying solely on their initial estimates.
You can choose one of the following activity levels and their multipliers used in these calculators according to your activity:
- Sedentary: If you take little or no exercise a week.
- Lightly active: If you exercise for 1-3 days/ week
- Moderately active: If you exercise 3-5 days /week
- Active: When you exercise 6-7 days a week
- Very active: If you do hard exercise 6-7 days/week
Your activity level multiplier will be a number ranging from 1.2 to 1.9 according to the following activity levels for men and women:
- Little to no exercise =BMR x 1.2
- Lightly active =BMR x 1.375
- Moderately active = BMR x 1.55
- Very active =BMR x 1.725
- Extra active = BMR x 1.9
Option 2: Manual calculations
If you want to manually calculate your TDEE, follow these steps:
Calculate your BMI using the Mifflin-St Jeor formula or one of the following methods:
Mifflin-St Jeor formula
This is the most accurate formula for calculating BMR:
- Male: 9.99 x body weight in Kgs + 6.25 x height in cms – 4.92 x age in years + 5
- Female: 9.99 x body weight in Kgs + 6.25 x height in cms – 4.92 x age in years – 161
Katch-McArdle formula
Katch McArdle formula is better for athletes and those who know their lean body mass or body fat percentage.
BMR = 370 + (21.6 × Lean Body Mass [kg])
Wearable trackers
You can also calculate your BMR with the help of an Apple Watch, a Fitbit BMR calculator, or online calorie calculators. Fitbit calculates your basal metabolic rate depending on your activity levels, sex, height, and weight. Although these wearable trackers are convenient to use, they may not be accurate.
Metabolic testing
Metabolic testing, such as a DEXA scan, gives you an estimate of your basal metabolic rate and assesses your body composition. It also gives information about fat mass, fat-free body weight, bone density, muscle mass, android gynecoid ratio, and muscular balance.
VO2 max is a measure of how much oxygen your body takes up during exercise. It is related to BMR, but it does not give you an accurate value of BMR. VO2 max is helpful for patients with cardiovascular problems or those who are at risk of developing cardiovascular diseases. The more VO2 max you have, the higher your basal metabolic rate will be.
Calculation of TDEE
Let’s calculate TDEE step by step. For example, you are a 30-year-old female, with a 5’4” height, 70 kg (154 lbs) weight, and you are slightly active.
First, we will calculate BMR using the Mifflin-St Jeor formula:
BMR = 9.99 x body weight in Kgs + 6.25 x height in cms – 4.92 x age in years – 161
Let’s insert values:
BMR = (9.99 × 70 kg) + (6.25 × 162.56 cm) – (4.92 × 30) -161
BMR = 699.3 + 1016 – 147.60 – 161
BMR = 1,406.7
Now we will calculate TDEE:
TDEE = BMR × Activity level
You will choose the activity level multiplier from this table:
| Activity Level | Activity Description | TDEE |
|---|
| Sedentary | Little or no exercise a week | BMR x 1.2 |
| Lightly active | Exercise 1-3 days/week | BMR x 1.375 |
| Moderately active | Exercise 3-5 days/week | BMR x 1.55 |
| Active | Exercise 6-7 days/week | BMR x 1.725 |
| Very active | Hard exercise 6-7 days/week | BMR x 1.9 |
For light activity, the activity level multiplier is 1.375:
TDEE = 1406.7 × 1.375
TDEE = 1,934.2 Calories
This is the total daily energy expenditure. It is important to remember that TDEE is still an estimate; individual needs can vary depending on various factors.
How to use TDEE for your goals
Here is how you can use TDEE for your weight management goals:
For weight loss
If you plan to lose body weight, consume fewer calories than TDEE (burn more calories than you consume). This way, reduced caloric intake will create a calorie deficit and will help you shed extra pounds.
Safe and sustainable calorie deficit ranges typically 500-750 calories below TDEE for a weight loss of 1-1.5 pounds per week. Start with a low-calorie deficit and gradually increase for long-term weight management. This way, your body will adjust its metabolism gradually, and you will experience less side effects. Moreover, aim for fat loss and maintain muscle mass.
For aggressive weight loss, consume 20% fewer calories than TDEE. In comparison, consume 10% less calories than TDEE for sustainable weight loss. However, never go beyond your body’s limits, listen to your body’s needs and adjust the calorie deficit gradually over time.
For weight gain
If you plan to gain weight, consume more calories than you burn. These surplus calories will help you gain weight.
For gradual and leaner gain, consume 250-500 calories above TDEE. Add a moderate amount of extra calories to TDEE to minimize fat gain. Consuming 5-10% extra calories along with TDEE adds lean bulk. In comparison, consuming 15% or more calories above TDEE adds dirty bulk to your body.
Add protein-rich foods to your diet and incorporate resistance training to build muscle mass and gain lean body mass.
For weight maintenance
If you aim to maintain body weight, consume the same number of calories as your TDEE. If you have reached your weight loss or weight gain goals and do not want to gain or shed weight, consuming calories equal to TDEE is a good option to maintain body weight.
However, TDEE can fluctuate based on changes in activity levels and body composition. These fluctuations may require periodic adjustments during meal planning and in calorie intake.
Factors that influence your TDEE
A few factors may influence TDEE, these include:
- Body composition (muscle vs. fat): If you have more muscle mass, your TDEE may be higher compared to if you had more fat mass. Muscle tissues burn more calories at rest than fat tissue.
- Age: Older people have a lower TDEE compared to adolescents and adults. As you grow older, your body’s basal metabolic rate (BMR) declines due to loss of lean muscle mass. It leads to reduced TDEE. Moreover, older people have less physical activity, which also decreases TDEE.
- Sex: Males usually have a higher BMR than females as they have more muscle mass and physical activity. Females tend to have lower BMR than males due to several factors such as hormonal variation, less muscle mass, and body composition. As TDEE is directly proportional to BMR, males usually have higher TDEE than females.
- Genetics: Basal metabolic rate varies among individuals due to genetics. Some people tend to have higher BMR naturally compared to others. People with higher BMR have greater TDEE than those with lower BMR.
- Hormonal factors: Certain hormones, such as thyroid hormone, affect BMR. Hyperthyroidism (high thyroid hormone levels) increases basal metabolic rates and leads to weight loss. People with hyperthyroidism have higher TDEE. Hypothyroidism (low thyroid hormone levels) decreases BMR and TDEE. You may burn fewer calories than expected in a day due to slower body metabolism.
- Sleep: Sleep regulates metabolic functions and energy expenditure. Inadequate sleep increases total daily energy expenditure. A research study shows that TDEE was 9% higher in participants with insufficient sleep.
- Stress: Stress negatively impacts your body’s metabolism. Initially, stress increases TDEE, but chronic stress affects hormone levels and promotes fat deposition in the body, which leads to obesity and weight gain.
- Medications: Certain medications, such as weight loss medications, antipsychotics, anti-diabetic drugs, and medications that treat thyroid problems, may also influence your body’s metabolism and calorie expenditure.
Tracking and adjusting your TDEE
The initial TDEE calculation is an estimate of how many calories your body burns in 24 hours. However, it is not a fixed number. TDEE may vary due to certain body changes, activity levels, hormonal fluctuations, sleep, and medications. This is why it requires constant monitoring and adjustments.
Here are a few tips for adjusting TDEE:
- Re-evaluate and adjust TDEE if you notice any body changes or make modifications in activity levels.
- Track daily calorie intake by food journaling or using calorie-tracking apps.
- Consume foods rich in proteins and healthy fats to enhance your metabolism. Adjust calorie intake based on your weight management goals. Add calories to TDEE for weight gain. For weight loss, take 5-10% less calories than TDEE.
- Monitor your progress by measuring your weight regularly, taking measurements, and tracking changes in body composition.
- Adjust calorie intake based on progress. If your weight loss or weight gain is too rapid, slow down. Add or cut calories slowly and give your body enough time to adjust to these changes.
- If you have reached a weight loss or weight gain plateau, reassess TDEE. Incorporate moderate exercise and dietary modifications for the best results.
- Remember, consistency is key to success. You can not lose or gain weight overnight. Stay consistent to get maximum results.
Common TDEE myths and misconceptions
Myth: TDEE is an accurate number of calories burned daily.
Reality: TDEE is just an estimate of the total calories you burn. It might not be accurate. Moreover, it fluctuates due to different factors such as using certain medications, changes in sleep schedule, and physical activity.
Myth: TDEE is constant; it does not change over time.
Reality: TDEE can change as your body composition changes. It can change as you lose or gain weight. It also varies depending on increased or decreased physical activity.
Myth: TDEE is just about calories burned during exercise.
Reality: TDEE does not only include calories burned during exercise, it also accounts for basal metabolic rate, thermic effect of food, and non-exercise activity thermogenesis. If you do not exercise, your body will still burn calories.
Myth: TDEE is the same for everyone.
Reality: Each person has a different TDEE. Age, sex, genetics, medications, levels of physical activity, and gender influence TDEE.
Myth: If I eat more than TDEE, I will definitely gain some weight.
Reality: You may or may not gain weight if you consume calories above TDEE, as it is an estimate, not an accurate calculation of calorie expenditure in 24 hours. Moreover, weight gain does not happen instantly. You have to stay consistent with diet plans aimed at weight gain.
Myth: If I consume less calories than TDEE, I will definitely lose weight.
Reality: Weight loss does not depend only on calorie deficit. Several factors, such as metabolism, hormones, and diet plan, also influence weight loss.
Myth: If I observe drastic calorie restriction, I will lose more weight.
Consuming less calories than TDEE might be helpful in weight loss, but drastic calorie restriction or going into starvation mode may be harmful for you. It can lead to loss of muscle mass, nutrient deficiencies, and electrolyte imbalance.
TDEE FAQs
Is TDEE the same as calories burned?
Yes, TDEE is a measure of calories burned during 24 hours by all means, including the thermic effect of food, exercise activity thermogenesis, non-exercise activity thermogenesis, and basal metabolic rate.
Why is my TDEE so low?
Your TDEE may be low due to the following reasons:
- You are not physically active or have a sedentary lifestyle.
- Your muscle mass is lower, or you have a high-fat mass.
- You observe extreme calorie restriction or have a poor diet. After a prolonged calorie deficit, your body adapts to lower energy expenditure to preserve energy for vital functions.
- Your metabolism is slow due to genetic factors.
- You might have a hormonal imbalance, such as hypothyroidism, PCOS, or any other disease that affects hormones.
- Slower metabolism or aging can also lower TDEE.
- You may have any comorbid conditions such as diabetes, heart disease, or metabolic disorder. Consult a healthcare professional if you have these conditions.
How often should I recalculate TDEE?
You should recalculate TDER every 6-8 weeks or when you experience significant weight changes (whether weight gain or weight loss), change your physical activity levels, or notice plateauing during weight management.
Do men and women calculate TDEE differently?
The method to calculate TDEE is the same for men and women, but the formula for measuring BMR, which is a major component of TDEE, is different for both.
Conclusion
TDEE or total daily energy expenditure refers to the calories or amount of energy burned during 24 hours. It is a foundational tool for achieving your health and fitness goals.
TDEE is not the same for everyone. It may vary with changes in body composition and activity level, age, gender, and the use of certain medications (such as weight loss, antidiabetic, and thyroid medications). TDEE is a personalized number that may require adjustments over time.
If you plan to shed extra weight, consume less calories than TDEE. For weight gain, add some extra calories to your diet above TDEE. For weight maintenance, stay within the estimated range of TDEE. Do not observe drastic calorie restriction or go into starvation mode; it may cause more harm than good and lead to nutritional deficiencies.
Take control of your health today, calculate your TDEE and follow a balanced diet to manage your body weight.