Calculate your total daily energy expenditure (TDEE) easily with this free online calculator.
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Table of contents
|◦What is TDEE?|
|◦How to calculate TDEE|
|◦Basal metabolic rate (BMR)|
|◦Thermic effect of feeding (TEF)|
|◦Exercise energy expenditure (EEE)|
|◦Non-exercise activity thermogenesis (NEAT)|
|◦Example TDEE calculation|
What is TDEE?
TDEE means total daily energy expenditure. TDEE is the total energy that you usen in a one day. Measuring TDEE precisely is hard and TDEE varies from day to day. Usually TDEE is estimated using variables called BMR, TEF, EEE and NEAT.
How to calculate TDEE
You can calculate your TDEE by adding four calculations together: basal metabolic rate, thermic effect of feeding, exercise energy expenditure, and non-exercise activity thermogenesis.
TDEE = BMR + TEF + EEE + NEAT
Basal metabolic rate (BMR)
Basal metabolic rate means the number of calories your body needs to stay alive and keep its organs functional. The best way to calculate BMR is by using a machine dedicated for this purpose, like an InBody Measurement.
If you do not have access to one of these machines, you can multiply your body weight in kilograms by 20. For example:
BMR = 80kg x 20 = 1600 calories
Better way to calculate BMR is to use some formula, such as The Mifflin St Jeor equation. Using this formula you get more accurate calculation of BMR, and therefore more accurate TDEE calculation.The Mifflin St Jeor equation
Thermic effect of feeding (TEF)
To calculate TDEE we need to know how much difestion of consumed food uses energy. This number is called the thermic effect of feeding. Calculating TEF is simple: just multiply BMR by 0.1. For example:
BMR = 1600
TEF = 1600 x 0.1 = 160 caloriesFactors that affect the thermic effect of food
Exercise energy expenditure (EEE)
Third number for TDEE calculation is called exercise energy expenditure (EEE). Exercise energy expenditure means the amount of energy a person burns during exercise. There is no calculation method for EEE as this is unique to everyone. Generally speaking exercise energy expenditure can vary from 250 calories for light exercise up to 500 calories for intensive exercise. For example:
Novice person who workouts for 1 hour = 250 EEE
Professional athlete working out for 1 hour = 500 EEE
Non-exercise activity thermogenesis (NEAT)
Last number to find out TDEE is non-exercise activity thermogenesis (NEAT). Non-exercise activity thermogenesis (NEAT) means calories a person burns in their everyday life when they are not working out. There is no exact calculation to calculate non-exercise activity thermogenesis. It varies from 250 calories to 500 calories depending on the day.
Worker on computer = 250 NEAT
Construction worker = 500 NEAT
Example TDEE calculation
The person weighs 80 kilograms
BMR = 1600
TEF = 160
EEE = 250
NEAT = 250
TDEE = 1600 + 160 + 250 + 250 = 2260
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TDEE Calculator English
Published: Sat Jul 17 2021
Latest update: Mon Oct 18 2021
In category Health calculators
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