Decoding TDEE
Published 2023-06-11 by Louise Moorey
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In the world of health and fitness, we often come across the term TDEE, which stands for Total Daily Energy Expenditure. But what exactly does TDEE mean, and why is it important to understand?
Let’s take a look at the components of TDEE and explore how it plays a crucial role in fat loss and other health/fitness-related goals.
Basal Metabolic Rate (BMR)
The foundation of TDEE lies in the Basal Metabolic Rate (BMR), which represents the energy expended by our bodies at rest. It includes the energy needed for vital functions such as breathing, circulating blood, and maintaining organ functions. BMR accounts for approximately 70% of our TDEE and varies based on factors such as age, gender, weight, and body composition.
Non-Exercise Activity Thermogenesis (NEAT)
While exercise plays a role in our daily energy expenditure, there is another component called Non-Exercise Activity Thermogenesis (NEAT). NEAT encompasses the energy expended during all our daily activities outside of planned exercise, such as walking, cleaning, or even fidgeting. NEAT can account for around 15% of our TDEE and varies greatly among individuals based on their lifestyle and occupation. This is why how active you are during the day and getting those steps in matters. NEAT makes up a lot more of your daily energy expenditure than your workout, so make daily movement a priority. NEAT is not just great for fat loss, but it will also have a positive effect on your overall health too.
Thermic Effect of Food (TEF)
Another component of TDEE is the Thermic Effect of Food (TEF), which represents the energy expended during the digestion, absorption, and storage of the food we consume. Different macronutrients have varying thermic effects, with protein requiring more energy to digest compared to fats and carbohydrates. TEF typically contributes to around 10% of our TDEE.
Exercise Activity Thermogenesis (EAT)
The final component of TDEE is Exercise Activity Thermogenesis (EAT), which represents the energy expended during planned exercise sessions. While exercise is undoubtedly important for overall health and fitness, it generally contributes to only about 5% of our TDEE. It’s worth noting that we often overestimate the number of calories burned during exercise, emphasising the significance of other components of TDEE in achieving our goals.
Using TDEE to Reach Your Goals
Understanding your TDEE can be incredibly useful in tailoring your nutrition and exercise plan to achieve specific goals. Whether you aim to lose body fat, maintain your current weight, or build muscle, knowing your TDEE helps you determine the appropriate energy intake to support your objectives. By creating a calorie deficit or surplus based on your TDEE, you can effectively manage your energy balance.
Calculating BMR and TDEE
Determining your BMR and TDEE can be done using various formulas or online calculators that take into account factors like age, gender, weight, height, and activity level. These calculations provide a rough estimate of your daily energy needs, serving as a starting point for creating a personalised plan.
Total Daily Energy Expenditure (TDEE) plays a fundamental role in understanding the energy requirements of our bodies and tailoring our approach to nutrition and exercise accordingly. By comprehending the components of TDEE and how they contribute to our daily energy expenditure, we can make informed decisions about our health and fitness goals.