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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 during the day. This is made up of 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 genders. Men tend to have a higher BMR than women of the same weight and height. This is because men carry less fat than women. Other factors that can affect BMR include:

Height,

· weight,

· age (after the age of 20, BMR decreases by about 2% per decade)

· how your thyroid gland works (thyroxine is a BMR regulator),

· Diet (starvation diet lowers BMR)

· internal temperature,

· external temperature,

· Physical exercises.

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

· Quick and dirty (based on body weight)

· Harris – Bededikt formula

· Katch-McArdle formula (which calculated your lean body mass)

Let’s use the following example for calculations:

· She is a 40-year-old woman

· 5 feet 4 inches = 1.63 m tall

· 150 lbs = 68 kg weight

Body Fat % = 32%

· She wants to lose weight.

The quick and dirty method:

· Lose weight = 12-13 calories per pound of body weight

· Maintenance = 15 – 16

· Gain weight = 18 – 19

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

Harris-Benedict (HB) formula (when you don’t know your lean body mass)

Because this method does not include a lean body mass variable, it will underestimate the caloric needs of the extremely muscular and overestimate the needs of the very obese. You must first calculate your BMR and then add your activity factor to determine your TDEE

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

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

In our example, BMR = 655 + (9.6 x 68) + (1.8 x 163) – (6.8 x 40) = 1343 calories per day

The activity multiplier is 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 per week)

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

Very active = BMR X 1.725 (hard exercise/sports 6-7 days a week)

Ultra active = BMR X 1.9 (heavy daily exercise/sports and physical work or 2 days of training like marathon, competition, etc.)

Our lady estimates that she is lightly active, so her TDEE can be calculated as 1.375 x 1343 = 1846 calories per day.

Katch – McArdle (KM) formula (if lean body mass is known)

A man and a woman BMR = 370 + (21.6 x lean mass kg)

Our lady was measured at a local gym at a body fat % of 32%, so her lean body mass would be 68 x (100-32)/100 = 46.24 kg.

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

Her TDEE using this formula would be 1.375 x 1369 = 1882 calories per day

You can see that both the KM and HB formulas produce very similar results at 1846 and 1882 calories per day, but this is only TDEE and needs to be adjusted as our lady wants to lose body fat. So how much could she reasonably reduce her calorie intake to lose fat? It’s like asking how long a piece of string is, and could easily fill another article (hmm, I might write that someday!), however, in general, she could consider cutting calories by 15-20% and increasing her exercise. include moderate training 3-4 times a week. She decides to cut calories by 15%, so her total calories using all three methods are:

· Questions and answers = 1800

· HB = 1569

· KM = 1600

I can’t say for sure if she lost weight on either of these diets, but I’d bet that the last two methods will give her better results than the first. If you are trying to lose body fat; Good luck.

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