Total Daily Energy Expenditure (TDEE) is an estimation of the total number of calories your body needs to perform its daily functions and activities. Calculating TDEE is important for managing weight, whether you're aiming to lose, gain, or maintain your current weight. Understanding your TDEE helps you tailor your diet and exercise plan to meet your goals effectively. TDEE is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier. Since your BMR represents how many calories your body burns when at rest, you then adjust that number to factor in how much exercise you get in a day.
There are formulas to manually calculate this number, but honestly, just use an online calculator and save yourself the math! This site has an easy calculator that will provide your TDEE based on your age, gender, weight, height, and activity level.
By knowing your TDEE, you can create a caloric deficit (for weight loss) or surplus (for weight gain) by adjusting your diet and exercise. Knowing your TDEE helps you plan your meals and create an exercise routine to fit your needs.
Example TDEE
According to the site, my numbers as a 49-year-old woman who weighs 157 lbs and is 5’4” tall, and exercises 3-5 times per week (moderately active) are:
Basal Metabolic Rate: 1,401 calories per day
Sedentary: 1,681 calories per day
Light Exercise: 1,926 calories per day
Moderate Exercise: 2,171 calories per day
Heavy Exercise: 2,416 calories per day
Athlete: 2,661 calories per day
From this, I can see that just to maintain my current weight, I will need just under 2200 calories per day.
To lose weight, I will need to create a caloric deficit (e.g., consume 1700-2000 calories per day).
If I wanted to gain weight, I would need to create a caloric surplus (e.g., consume 2400-2600 calories per day).
This gives you a target to aim for as you are planning your meals. There are many different ways of eating, but ultimately it comes down to calories in and calories out (CICO). Whatever way of eating allows you to do that in a way you can stick with should get you results. I have had the best results with high protein and low carb. The protein helps me build muscle, which helps me burn more and the low carb keeps me more satiated. I’m not as hungry when I eat less carbs so I am able to eat less without feeling hungry. I know people who have lost weight eating a pizza and co*ke for dinner and little else the rest of the day. It’s not the healthiest way to lose weight, but the calories they were eating in a calorie deficit so they lost weight. I could never do that because I’d be way too hungry all day, but it worked for them. That’s why it’s important to find a way of eating that will work for you personally. While there are some basic principles like CICO that will help, the best diet for you is the one you will stick with!
One thing to note about that site and other TDEE calculator sites. My recommended weight on these sites is way lower than what is realistic for my body. The site currently recommends a range of 120 to 129 lbs. I know from past weight loss experiences that range is way too low for me. I got down to 125 lb previously and looked way too thin. People thought I was ill. Same with BMI. It’s a good guide but I try not to get too fixated it because a lot of people find the numbers really don’t work for people. So, take some of it with a grain of salt and use your own best judgement on what your goal should be. In some cases, you may not know until you get there! Or you may get to a weight and realize it’s not how you really want to look so you gain some back. I like my curves so my ideal weight is just at that point before I start losing them!
Measuring Progress
As you lose weight, your TDEE will change. You will have to adjust your numbers because as you weigh less your BMR will go down. You may also need to adjust your TDEE if you become more active since the TDEE factors in your activity level. I wasn’t very active during the majority of my weight loss so my TDEE was lower since I wasn’t expending as much energy.
During my weight loss journey, I loved the Body Scans they did at my clinic. It gave so much more information about body composition so I could see if my water weight was up (thanks, period) or if I had gained muscle, which made my weight go up or not lose, but actually made my numbers better because I was replacing fat with muscle.
My health coach recommended this RENPHO Smart Scale that measures 13 essential body measurements and sends it to your phone using BlueTooth! It works with Samsung Health, MyFitnessPal, Fitbit, Google Fit, and Apple Health. It’s FSA/HSA eligible. It measures body weight, BMI, body fat percentage, visceral fat, body water, muscle mass, and more and stores the data in the app so you can track progress. It measures in increments of 0.2 lb (0.05 kg) with a 400 lb (180kg) capacity. It is a great replacement for the fancy Body Scans at my clinic. I highly recommend it!
So that’s the scoop on TDEE. If you’re starting a fitness journey, knowing your TDEE will help you make a plan for success!
