HOW TO CALCULATE YOUR TDEE FOR PERSONALIZED NUTRITION PLANNING
Are you struggling to lose weight or do you want to maintain your current weight but you are unable to achieve it? You can not understand how many calories you need to eat and burn to lose weight. Consider your tdee calories that is total daily energy expenditure. A TDEE takes account of your daily activity level, current weight, and desired one to count your calories. In this article, we will explain the importance of the TDEE calculator in losing weight and how it is helpful in nutritional planning at the individual level.
What is TDEE?
Total daily energy expenditure is the number of calories a body burns during a day including physical activity. TDEE is an estimation of the total amount of calories a body burns in 24 hr while at rest and doing physical activity and the thermionic effect of food metabolism. A TDEE includes three components
- BMR (basal metabolic rate)
Bmr is the burning of calories while the body is at rest
- Activity level
- Thermic effect of food metabolism
How Does the TDEE Calculator Work?
According to the study, there are multiple mathematical equations where TDEE can be found such as the Mifflin-St Jeor equation, the revised Harris benedict equation, Katch Mcardle formula. But the most accepted one is the Mifflin-St Jeor equation according to the American Council on Exercise.
- It estimates your basal metabolic rate (BMR) based on your gender, age, height and weight
- It then determines the activity multiplier based on the activity level
Mifflin-St Jeor Equation
For Men:
BMR = 10W + 6.25H – 5A + 5
For Women:
BMR = 10W + 6.25H – 5A – 161
W stands for weight in kg, H for height in cm, and A for age in year. Put your information in the above formula to find BMR. then BMR is multiplied by the activity factor.
Formula of TDEE
TDEE = BMR x activity factor
| Activity level | ||
| Amount of Exercise/Activity | Description | TDEE/Maintenance |
| Sedentary | Little or no exercise/desk job | TDEE = 1.2 X BMR |
| Lightly Active | Light exercise/sports 1 – 3 days/week | TDEE = 1.375 X BMR |
| Moderately Active | Moderate exercise/sports 3-5 days/week | TDEE = 1.55 X BMR |
| Very Active | Heavy exercise/sports 6 – 7 days/week | TDEE = 1.725 X BMR |
| Extremely active | Very heavy exercise/ physical job/training 2x/ day | TDEE = 1.9 x BMR |
If you find it difficult to apply the whole formula and calculation of Total Daily Expenditure of Energy. The Calculator online is a spot to be as “TDEE” is one the prime calculations of the website. It is quite a comprehensive tool to assist athletes in regulating their daily energy needs.
How TDEE is Helpful in Personalized Nutrition Planning?
TDEE is the amount of calories your body requires daily considering all the factors of your body composition, BMR, and activity level. No matter whether your target is about weight loss weight gain or weight maintenance. You should know “what is my TDEE”. Consuming calories below your TDEE will decrease your weight and consuming above it will gain your weight. It also calculate your macros which is a major part of your diet. It covers how much carbohydrate, fat, and protein you should intake.
This is how the TDEE calculator assists a person
- Inform about BMI
Along with TDEE calories, it also informs about a person’s BMI and obesity class from which he or she belongs. A person is said to be healthy if his or her BMI lies in the range 18.5 to 24.9
- Knowing RMR, BMR calories
The total daily energy expenditure calculator also informs the person about their resting calories and basal metabolic rate.
- Nutrition Macros information
It can also be used as a macro calculator for losing weight. For maintaining weight how many grams of carbs, protein, and fats are to be used in nutrition? For cutting calories for weight loss according to your TDEE how many grams should be taken? All the information is available as output. It is like a personalized fitness GPS.
- Multiple Options
The calculator not only informs about daily calorie intake for maintaining calorie but if someone wants to lose weight it provides a variety of options. Losing .25 kg in a week, 0.5 and 1 kg then how many calories a body requires.
Conclusion
TDEE make sure your body gets the right amount of calorie not too much or too low for maintaining a body weight. TDEE is more than a calorie number. It is a representation of your body’s calorie needs. If you are on a calorie deficit for losing weight make sure to consider your TDEE level. It helps you find the right amount of calories to cut off from your diet daily.
