Understanding TDEE: How to Determine the Right Calorie Intake for Your Fitness Goals

Fueling your body with the right amount of calories is crucial for achieving your fitness goals. Whether you are looking to lose body fat, gain muscle mass, or maintain your current physique, understanding your Total Daily Energy Expenditure (TDEE) can help you determine the right type of fuel and the number of calories you should consume. 

TDEE is the sum of four key factors: 

Basal metabolic rate (BMR)

The number of calories which the body needs to function properly. Breathing, heart rate, blood flow, etc. Our BMR is associated with our body mass. If you weigh more, your BMR will be higher and if you weigh less, your BMR will reduce. Your BMR usually decreases by 1-2% every 10 years after the age of 20.

Non-exercise activity thermogenesis (NEAT)

Non-Exercise Activity Thermogenesis (NEAT) refers to the general movement you do throughout the day, e.g. cleaning, walking, taking stairs, twitching, standing, etc. Formal or planned exercise doesn’t fall under NEAT.

NEAT is adaptive, meaning that the more calories you consume, your NEAT will usually increase. Same for reduced calories, NEAT levels usually drop.

Physical activity level (PAL)

Physical Activity Level (PAL) refers to the number of calories that are burned through formal exercise.

This can equal anywhere between 5-15% of your TDEE and even for some, up to 50% of their TDEE.

We very often overestimate our daily PAL levels as we now tend to go off smart or fitness watches which are highly inaccurate with calorie estimations.

Thermic effect of food (TEF)

Digestion and absorption of food actually makes the body burn calories. Sounds great right? But it’s not simple. There has been theories that consuming more meals over the time will spike your metabolism. This has been proven to be false.

Protein has the highest thermic effect compared to any other macronutrient. Those with a higher protein intake will have a higher calorie expenditure due to TEF.

Working out your TDEE

To establish your TDEE, you need to first determine your BMR by calculating your current body fat/body weight levels. This will help you establish the number of calories your body requires to function at rest. Then, you need to figure out your PAL based on your lifestyle, whether it’s active or sedentary. A simple formula you can use is the following.

BMR (kcal/day) = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + s (kcal/day), where s is +5 for males and -161 for females.

To calculate your TDEE, simply multiply the number you worked out by: 1.1 (VERY SEDENTARY) TO 2.2 (VERY ACTIVE PERSON). For the average person, a great recorded starting point is a multiplication factor of 1.5.

Once you have determined your TDEE, you can adjust your calorie intake based on your fitness goals. If you want to lose body fat, you need to consume fewer calories than your TDEE. Conversely, if you want to gain muscle mass, you need to consume more calories than your TDEE. 

It’s important to remember that losing weight is not just about consuming fewer calories, but also about ensuring you have a balance of macronutrients to fuel your body. In conclusion, fueling your body with the right type of nutrients and understanding your TDEE are essential for achieving your fitness goals. 

By taking the time to establish your BMR, NEAT, TEF, and PAL, you can determine the right amount of calories your body requires to function optimally. Remember to focus on a balance of macronutrients and stay consistent with your diet and exercise routine to achieve long-term success.