Question: Do you know your what your TDEE is?
You should if you’re trying to manage your weight.
Your TDEE is your Total Daily Energy Expenditure. In short, it’s the total number of calories your body needs in order for you to manage your weight and still be healthy. Whether you are trying to lose, gain, or maintain your weight, knowing your TDEE is super important.
If you eat according to how many calories your body needs to function you are essentially (barring all other health conditions) able to control your weight. For many people the idea of counting calories can be a drag, but in the long run knowing how many calories you consume on a daily basis can really help you reach your fitness and health goals.
Research has shown that people who log and track their meals have an easier time losing and maintaining their weight loss than those who don’t.
Even if you eat “healthy”, calculating your calories can help you understand the impact of each meal. For example, you may have eaten a salad for lunch, but after adding, chicken breast, pecans, blue cheese crumbles and two servings of salad dressing, you’ve just eaten almost 900 calories in one meal! Calculating how many calories your body needs to function and then tracking how many calories you eat will help you to understand if you’re overeating or under-eating. It can also help to explain why you may not be seeing the fitness results you’re looking for.
For a lot of people poor weight management is simply due to not eating healthy and not exercising enough.
Everyone has their own individual mix of healthy eating and exercise for success. It’s important, however, to understand that food is FUEL. If you have too much fuel and don’t burn it off, your body will store it for a day when you may need it. One pound of fat = 3,500 calories. In order to lose weigh (aka excess fuel), you need to create a deficit so that your body will burn off the excess fuel that it’s stored.
Every effective diet plan, whether it’s low carb, high protein, paleo, vegan, or whatever is centered on the principal of TDEE.
So, how do you figure out what your TDEE is?
The best and most accurate method for determining your TDEE is via indirect calorimetry. Basically an expert takes carbon dioxide measurements and oxygen analysis after you’ve both slept for eight hours and fasted for 12 hours to find your Basal Metabolic Rate (BMR). A multiplier is then applied to factor in your activity level. This result is your TDEE.
But, if that sounds like a little much, the next best method can be calculated by a mathematical formula. Follow these steps to figure out your TDEE.
Calculate your BMR (Basal Metabolic Rate) and then multiply that figure by how much you exercise. There are a lot of equations out there to calculate your BMR, but we’re going to use the most accurate formula, the Mifflin-St. Jeor Equation.
For Women: 9.99 x (your weight in kg) + 6.25 x (your height in cm) – 4.92 x (your age in years) + 5 = BMR
For Men: 9.99 x (your weight in kg) + 6.25 x (your height in cm) – 4.92 x (your age in years) age– 161 = BMR
NOTE: To convert to pounds, divide pounds by 2.2. To convert inches, multiply inches by 2.54.
Now that you’ve figured out your BMR, you need to adjust it according to your activity level:
Little or no exercise: BMR x 1.2
Light exercise (1-3 times/week): BMR x 1.375
Moderate exercise (3-5 days/week): BMR x 1.55
Heavy exercise (6-7 days/week): BMR x 1.725
Very heavy exercise (physical job or exercise twice/day): BMR x 1.9
And there you have it. Once you multiply your BMR by how much you exercise, you now know your TDEE! Do keep in mind, however, that no matter what equation you use, it’s an estimate. There are a number of factors that can dictate your actual caloric requirement like gender, age, height, weight, metabolism, medications, etc.
But when you exclude physical measurements, nutrition, performance and emotions, in the long run the number of calories you consume each day dictates your body weight.
The best way to achieve the success you want is to pay attention to your food choices and your caloric intake, and then adjust if necessary.
Invest the time in determining your TDEE so you can get the results you want.
If you’re not sure of what to do or need help calculating your TDEE, CONTACT US and we’ll help you out.