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Calculate YOUR Total Daily Energy Expenditure

Calculate YOUR Total Daily Energy Expenditure

on Monday, 21 March 2016. posted in nutrition

Once you know the amount of calories you need per day to maintain your current weight (your total daily energy expenditure), you can then be aware of the amount of food you can eat to maintain, lose or gain weight.  

What is BMR?

Basal metabolic rate (BMR) is the amount of energy used while at complete rest. It is the minimum number of calories your body needs at rest to fuel its metabolic activity, for example to maintain bodily functions such as heart beat, breathing and temperature

What is TDEE?

TDEE is your Total Daily Energy Expenditure. Which is your BMR + any day to day activity. For example: Movement, walking, exercise 

STEP ONE:

Calculate BMR (Basal Metabolic Rate) using the universal Harris–Benedict equation:

Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in years)


Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in years)

Work out the brackets first.

For example:

Female

Age: 28 years

Height: 171 cm

Weight: 62kg 

Therefore,

BMR   = 665 + (9.6 X 62) + (1.8 x 171) – (4.7 x 28)
          

BMR = 665 + 595.2 + 307.8 – 131.6

  = 1436.4 calories/day 

STEP TWO:

Calculate Total Daily Energy Expenditure (TDEE)

TDEE = BMR x Activity Factor

To determine your TDEE, determine your activity factor from the table below, and multiply this number by your BMR you just calculated above

Activity Factor Table

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 2 x/ day TDEE = 1.9 x BMR

 

 

 

 

 

 

Therefore,

TDEE = BMR x Activity Factor
TDEE

        = 1436.4 x 1.55

        = 2226

This 28 year old woman needs roughly 2226 calories per day to maintain her current weight.

In Australia we use kilojoules (kJ) instead of calories to measure how much energy is in a food or drink, you would notice that kJ is what is seen in the nutrition panels. kJ are the same as Calories, just a different conversion:

1 Calorie = 4.2 kJs

So to work out how many kJ this woman needs would be:

2226 (calories) X 4.2

= 9349 kJ per day to maintain weight

Now that you know your TDEE, Click here to read about methods to maintain your weight, lose weight or gain muscle here

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