Total Daily Energy Expenditure Calculator

Total Daily Energy Expenditure (TDEE) is a vital metric that represents the amount of energy a person consumes in a day. Understanding your TDEE can help you manage your weight, maintain a healthy lifestyle, and make informed decisions about your diet and exercise routine. In this comprehensive guide, we will explore the concept of TDEE, its components, how to calculate it, and how you can use this knowledge to optimise your health and wellbeing.

Total Daily Energy Expenditure is the sum of all the calories your body burns throughout the day. This includes energy expended during basic bodily functions, physical activities, and the digestion and absorption of food. TDEE is an essential factor to consider when trying to lose, maintain, or gain weight, as it provides an insight into the number of calories you need to consume daily to achieve your goals (1). Components of TDEE

TDEE is comprised of three main components:

1. Basal Metabolic Rate (BMR): BMR refers to the number of calories your body requires to maintain its essential functions at rest, such as breathing, circulation, and cell production. BMR accounts for approximately 60-75% of your TDEE and is influenced by factors such as age, weight, height, and gender (2).
2. Thermic Effect of Food (TEF): TEF is the energy expended in digesting, absorbing, and metabolising the nutrients in your diet. It constitutes around 10% of your TDEE and varies based on the macronutrient composition of your meals (3).
3. Physical Activity Level (PAL): PAL represents the energy expenditure related to your daily activities and exercise. It accounts for 15-30% of your TDEE and is the most variable component, as it is influenced by the frequency, intensity, and duration of your physical activities (4).