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3 Methods For Calculating Total Daily Energy Expenditure and Why it is Important For Weight Loss

Total daily energy expenditure (TDEE) is a measure of how much energy you use throughout the day. It includes your Basal Metabolic Rate (BMR), which is the energy you use to stay alive and the energy you use for everything else (walking, talking, eating and exercising).

BMR varies from person to person and between sexes. Men have a higher BMR than women of the same weight and height. This is because men carry less body fat than women. Other factors that can affect BMR include:

· Height,

· weight,

· age, (BMR decreases by about 2% every decade after age 20)

· thyroid function (thyroxine is a regulator of BMR),

· diet (starvation diet lowers your BMR)

· internal temperature,

· external temperature,

· Exercise.

There are many ways to estimate TDEE but the most commonly used are:

· Quick and dirty (based on body weight)

· The Harris – Bededict formula

· The Katch – McArdle formula (which calculates your lean body mass)

We will use the following example for the calculation:

· She is a 40-year-old woman

· 5ft 4in = 1.63m tall

· 150lb = 68kg

· Body Fat % = 32%

· He wants to lose weight.

The quick and dirty way:

· To lose weight = 12 – 13 calories per kilogram of body weight

· Maintenance = 15 – 16

· To gain weight = 18 – 19

In our example, women should eat between 1800 and 1950 calories per day to lose weight.

The Harris-Benedict (HB) formula. (when you don’t know your skinny body)

Because this method does not include variables for lean body mass, it will underestimate the caloric needs of lean muscle mass and overestimate the needs of the truly obese. First you have to calculate your BMR and factor that into your factor to determine your TDEE

people: BMR = 66 + (13.7 x wt in kg) + (5 X ht in cm) – (6.8 x age in years)

WOMAN: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in years)

For example, BMR = 655 + (9.6 x 68) + (1.8 x 163) – (6.8 x 40) = 1343 calories/day

Activity multipliers are estimated as follows:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1,375 (light exercise/exercise 1-3 days/week)

Mod. active = BMR X 1.55 (moderate exercise/exercise 3-5 days/week)

Very active = BMR X 1,725 ​​(vigorous exercise/exercise 6-7 days/week)

Very active = BMR X 1.9 (daily vigorous exercise/sports & physical activity or training 2X a day, ie marathons, competitions etc.)

Our lady rated her as Lightly Active and so her TDEE can be estimated at 1,375 x 1343 = 1846 calories/day.

The Katch – McArdle (KM) formula. (when lean body mass is known)

Men and Women BMR = 370 + (21.6 x lean weight in kg)

He measured our wife at 32% body fat at her local gym so her lean body mass is 68 x (100 – 32)/100 = 46.24kg.

So his BMR = 370 + (21.6 x 46.24) = 1369

TDEE using this formula is 1,375 x 1369 = 1882 calories/day

You can see that the KM and HB formulas produce 1846 and 1882 calories/day respectively, but this is only TDEE and needs to be adjusted because our wife wants to lose body fat. So how much can he reasonably reduce his calorie intake to lose fat? Yes, it’s like asking how long a string is and could easily fill another post (hmm, maybe I’ll write that one day!) However, as a general rule, you can reduce calories by 15 – 20% and increase their training. to include moderate workouts 3 – 4 per week. He decided to reduce his calories by 15% and his total calories using these three methods were:

· F&D = 1800

· HB = 1569

· KM = 1600

I’m not sure if he lost weight on either of these diets but I’d bet that his results would be better with the last two methods than the first. If you are trying to lose body fat; Good luck.

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