Total Daily Energy Expenditure (TDEE) means how much energy your body uses in a day. This includes how much energy you use when you exercise, when you are sitting or sleeping, and when you are eating and digesting food. It can be calculated by taking into account your basal metabolic rate (BMR), physical activity level (PAL), and the thermic effect of food (TEF).
To calculate your TDEE, first determine your BMR, which is the amount of energy your body needs to perform basic functions such as breathing and circulating blood. This can be calculated using your age, gender, height, and weight. Next, determine your PAL, which takes into account your activity level throughout the day. This can range from sedentary (little to no physical activity) to highly active (intense exercise or physical labor). Finally, factor in your TEF, which is the energy your body uses to digest and absorb food.
Knowing your TDEE is important for maintaining a healthy weight. If you consume more calories than your TDEE, you will gain weight, and if you consume fewer calories than your TDEE, you will lose weight. It is important to note that TDEE is just an estimate, and individual factors such as genetics and hormones can also play a role in energy expenditure.
In conclusion, calculating your TDEE is a useful tool for understanding your body’s energy needs and maintaining a healthy weight. By taking into account your BMR, PAL, and TEF, you can get a better understanding of how many calories your body needs each day.