"Calculating Total Daily Energy Expenditure To Learn Maximum Caloric Intake"

By Kearney Adams

Total daily energy expenditure (TDEE) is the total number of calories your body uses over a 24 hour period. This number represents how many calories you can consume each day to maintain your current weight.

If you consume more calories than your TDEE, you will see a weight gain. If you consume fewer calories than your TDEE, you will see a weight loss .

This calculation is the second step of a three step process that will help you determine your optimal daily caloric intake.

in step one, we determined your basal metabolic rate. For help on calculating your BMR, click here:
how to calculate your basal metabolic rate

In the final step, step three, you will determine how many calories that you need to cut (or add) to achieve your weight goals. This page will explain what you need to do:
knowing your BMR and your TDEE are the first two steps in determining your ideal caloric intake

Keep in mind that eating less than 1000 calories can cause your metabolism to slow, so be sure to stay above this minimum.

Here’s how you calculate your total daily energy expenditure.

Calculating your TDEE is a simple calculation, actually. All you need to do is multiply your BMR by one of the activity multipliers from the chart below. This chart is a measure of the amount of exercise you receive each day.

Activity Level
Multiplier
  • Little or No Exercise
    		•  – such as a desk job - your multiplier would be 1.2
  • Light Exercise
    		•  - participating in a sporting activity 1 to 3 times per week - your multiplier would be 1.375
  • Moderate Exercise
    		•  - participating in a sporting activity 3 - 5 Times per week - your multiplier would be 1.55
  • Heavy Exercise
    		•  - involved in sports 6 - 7 times per week - your multiplier would be 1.725
  • Very heavy exercise
    		•  - strenuous exercise, training several times a day - your multiplier would be 1.9

    For example, assume you are a 35-year-old woman, that is 5’7” tall, and weighs 130 pounds. You participate in some kind of sports activity almost every day.

    Your basal metabolic rate is 1363. Your TDEE would then be 1363 x 1.725 or 2551 calories each day.

    Keep in mind this number represents the number of calories needed to maintain your current weight.

    In the next step, you will learn the number of calories you need to add or subtract each day in order to achieve your optimum weight levels.




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