**WHAT IS TDEE?**

**Your TDEE (Total Daily Energy Expenditure) is the total number of calories that we burn based on a number of important factors: our age, height, weight, normal daily activity, and amount of daily exercise.**

*There are multiple ways you can calculate your TDEE. You can calculate it manually using the equations below, you can get help creating a plan for your daily macronutrient goals, or you can use a simple TDEE calculator like myTDEE.com.***WHY IS TDEE IMPORTANT**

Knowing your TDEE is important, because it will tell you how many calories you need to consume on a daily basis based on your own body’s caloric needs. Your TDEE is customized to your body, and your activity level.

HOW DO I CALCULATE TDEE MANUALLY?

HOW DO I CALCULATE TDEE MANUALLY?

1. Manually Calculate Your BMR (Basal Metabolic Rate)

Your BMR determines your caloric needs at a base level. Meaning how many calories your body needs to simply function on a daily basis, if you were completely sedentary. There is an equation for finding your BMR for women, and one for men.

#### BMR EQUATION FOR WOMEN:

655 + (9.6 x weight in kg) + (1.9 x height in cm) – (4.7 x age in yrs)

#### BMR EQUATION FOR WOMEN:

66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

#### EXAMPLE PERSON #1

*So let’s take these equations and apply them to the example individual below:*

- Male
- Age 31 years
- Height: 178 cm (5’10”)
- Weight: 90kg (200 lbs.)

#### Therefore, the BMR calculation would appear as:

66 + (13.7 x 90) + (5 x 178) – (6.8 x 31)

#### Which Equals.....

**=1978 Calories a Day**

**2. Manually Calculate Your Total Daily Energy Expenditure (TDEE)**

After you find your BMR, you can then calculate your Total Daily energy expenditure. This is the equation for TDEE:

TDEE = BMR x Activity Factor

**ACTIVITY FACTOR TABLE**

Activity | Description | Activity Factor |
---|---|---|

Sedentary | Very little or no exercise, and desk job | 1.2 |

Lightly Active | Light exercise 1 to 3 days per week | 1.375 |

Moderately Active | Moderate exercise 3 to 5 days per week | 1.55 |

Very Active | Heavy exercise 6 to 7 days per week | 1.725 |

Extremely Active | Very intense exercise, and physical job, exercise multiple times per day | 1.9 |

**3. Putting the Results Together**

So now that you’ve found your BMR, and your TDEE you simply put them together in the TDEE equation, and get your daily caloric needs:

#### EXAMPLE PERSON #1

- BMR = 1,978 calories
- Activity Factor = Moderately Active (1.55)

#### Therefore....

1978 x 1.55 = 3065 (TDEE)

**SETTING YOUR GOALS**

Your TDEE represents the number of calories you need to consume to maintain your current weight. If your goald is to lose weight, or gain weight, then you need to reduce or ncrease upon your TDEE number.

Lose Weight | Reduce TDEE by |
---|---|

Easy | Your TDEE minus 10% |

Recommended | Your TDEE minus 20% |

Gain Weight | Increase TDEE by |
---|---|

Cautious | Your TDEE plus 5% |

Recommended | Your TDEE plus 15% |