BMI TDEE

TDEE stands for Total Daily Energy Expenditure. It is the total energy that a person uses in a day. TDEE is hard to measure accurately and varies day by day. More often, it is estimated using factors such as a person's basal metabolic rate (BMR), activity level, and the thermic effect of food.

BMR is a person's energy usage rate while at rest in a temperate environment when the digestive system is inactive. In other words, it is the minimum energy needed to maintain a person's vital organs only.

Activity level is a factor that is based on the amount of activity a person undergoes. This includes deliberate exercise as well as other activities that a person may undergo as part of their job or typical daily activities. These factors are more specifically referred to as the thermic effect of activity, and non-exercise activity thermogenesis (energy expended for non-sleeping, eating, or sports-like exercise).

The thermic effect of food, also referred to as specific dynamic action, is the amount of energy required by the body to process and use food. It is sometimes estimated as 10% of food energy intake, but this can vary significantly depending on the type of food consumed. Protein, for example, has a far larger thermic effect than dietary fat, since it is more difficult to process.

TDEE is calculated based on the factors described above. The calculation usually begins with an estimation of basal metabolic rate (BMR), which is based on the use of equations that have been developed for this specific purpose. This includes physical characteristics such as age, gender, height, and weight.

Some of the more commonly used equations for estimating BMR include the Mifflin St-Jeor Equation, Harris-Benedict equation, and Katch-McArdle Formula. They are generally pretty similar, but the Katch-McArdle Formula, for example, which takes metabolic activity (resulting from differences between lean body mass and body fat) into account, can be more accurate for lean persons.

TDEE calculations provide estimates based on established formulas and population averages. Individual variations in metabolism, genetics, muscle mass, and other factors can affect actual energy expenditure. Use TDEE as a starting point and adjust based on real-world results over time.

For weight loss, eat 10-20% below your TDEE. For weight maintenance, eat at your TDEE. For weight gain, eat 10-15% above your TDEE. Monitor your progress and adjust as needed, as individual responses can vary.

Several factors can influence your TDEE including age, sex, body composition, genetics, hormones, medications, sleep quality, stress levels, and environmental temperature. Your TDEE may also change as you lose or gain weight.

Recalculate your TDEE when your weight changes significantly (5-10 pounds), when your activity level changes substantially, or every few months to account for metabolic adaptations. Your TDEE will generally decrease as you lose weight and increase as you gain weight.

BMR (Basal Metabolic Rate) is measured under strict laboratory conditions. RMR (Resting Metabolic Rate) is similar but measured under less strict conditions. TDEE (Total Daily Energy Expenditure) includes BMR/RMR plus all daily activities, exercise, and the thermic effect of food.

Yes, you can increase your TDEE by building muscle mass (increases BMR), increasing your activity level, adding more movement throughout the day (NEAT), and eating more protein (higher thermic effect). Strength training is particularly effective for long-term TDEE increases.