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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. It’s made up of your basal metabolic rate (BMR), which is the energy you use to keep you alive and the energy you use to do everything else (walk, talk, eat, and exercise).
BMR varies from person to person and between the sexes. 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 your BMR include:
· age, (BMR decreases by approximately 2% per decade after age 20)
· how your thyroid behaves (thyroxine is a regulator of BMR),
· diet (starvation diets lower BMR)
· internal temperature,
· outside temperature,
· Physical exercise.
There are many ways to estimate TDEE, but the most commonly used are:
· Quick and dirty (depending on body weight)
· The Harris – Bededict formula
· The Katch – McArdle formula (where lean body mass is estimated)
For the calculations we will use the following example:
· She is a 40-year-old woman
· 5ft 4in = 1.63m tall
· 150 pounds = 68 kg of weight
% body fat = 32%
· He wants to lose weight.
The quick and dirty method:
· For weight loss = 12 – 13 calories per pound of body weight
· Maintenance = 15 – 16
· Gain weight = 18 – 19
In our example, our lady would need to eat between 1800 and 1950 calories per day to lose weight.
The Harris-Benedict (HB) formula. (when you don’t know your lean body mass)
Because this method does not contain a variable for lean body mass, it will underestimate the caloric needs of the extremely muscular and overestimate the needs of the extremely 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 height in cm) – (6.8 x age in years)
Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
For our example, BMR = 655 + (9.6 x 68) + (1.8 x 163) – (6.8 x 40) = 1343 calories/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/sports 1-3 days/week)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Extremely active = BMR X 1.9 (hard daily exercise/sports and physical labor or two-a-day training ie marathon, competition, etc.)
Our lady estimates that she is mildly active, so her TDEE can be estimated at 1.375 x 1343 = 1846 calories/day.
The Katch – McArdle (KM) formula. (when lean body mass is known)
Men and women BMR = 370 + (21.6 x lean mass in kg)
Our lady has her body fat percentage measured at the local gym at 32%, so her lean body mass would be 68 x (100 – 32)/100 = 46.24 kg
So your BMR = 370 + (21.6 x 46.24) = 1369
Your TDEE using this formula would be 1.375 x 1369 = 1882 calories/day
You can see that the KM and HB formulas produce very similar results of 1846 and 1882 calories/day, but this is just TDEE and needs to be adjusted because our lady wants to lose body fat. So how much could you reasonably reduce your caloric intake to lose fat? Well, that’s like asking how long a piece of string is and would easily fill another article (hmm, I might write that one day!) However, as a general rule of thumb, I might consider cutting calories by 15-20% and increase exercise. include moderate workouts 3 to 4 times a week. She decides to cut her calories by 15%, so her total calories using all three methods are:
· Q&A = 1800
· HB = 1569
· KM = 1600
I can’t say for sure if he lost weight on either of these diets, but I’d bet that his results would be better with the latter two methods than with the former. If you are trying to lose body fat; Good luck.
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