Total Daily Energy Expenditure (TDEE) Explained
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What is TDEE? (Total Daily Energy Expenditure)
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Energy expenditure is the amount of energy that a person needs to carry out physical functions such as breathing, circulating blood, digesting food, or exercising. Energy is measured in calories, and your total daily energy expenditure (TDEE) is the number of calories you burn each day.Energy expenditure refers to the amount of energy a person uses daily to complete all regular body activities, from movement to breathing to digestion. It is measured in calories, a unit of heat, and is represented by the symbol kcal. Energy requirements can vary widely from person to person, and even from day to day in an individual.
The primary component of total energy expenditure comprising 60–70%, basal metabolism, is defined by the Webster’s Medical Dictionary as “the turnover of energy in a fasting and resting organism using energy solely to maintain vital cellular activity, respiration, and circulation as measured by the basal metabolic rate” (BMR).Energy Expenditure The first part of the equation that is essential to work out and understand is the amount of energy you expend or use every day. Many people instantly think of exercise, jogging, and a trip to the gym, but the reality is that everything we ask our bodies to do, uses up energy.
Knowing your TDEE, or total daily energy expenditure (calories), allows you to properly set up an optimal fat loss or muscle building diet. Knowing your TDEE, or total daily energy expenditure, allows you to properly set up a bulking or cutting diet.TDEE stands for total daily energy expenditure.
It is the total energy that a person uses in a day. TDEE is hard to measure accurately and varies day by day. More often, it is estimated using factors such as a person’s basal metabolic rate (BMR), activity level, and the thermic effect of food.
Metabolic rate is the rate of energy expended per unit of time. It’s one way to describe the intensity of an exercise or activity. One MET is the energy you spend sitting at rest — your resting or.
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.TDEE stands for Total Daily Energy Expenditure and it is a measure of how much energy (in kCal, kilocalories) you expend during your day and this is exactly what our TDEE calculator helps you estimate. There are three main things that affect it: physical activity, dietary-induced thermogenesis, and the climate you spend your day in.TDEE Calculator Frequently Asked Questions: All the answers for common questions regarding TDEE, calories and weight gain and weight loss.
TDEE stands for Total Daily Energy Expenditure, that is the total amount of energy in calories an individual burn per day.Calculate Your Total Daily Energy Expenditure! Mifflin St.
Jeor equation. Men: 10 x weight (kg) + 6.25 x height (cm) 5 x age (y) + 5 Women: 10 x weight (kg) + 6.25 x height (cm) 5 x age (y) 161 * Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55.TDEE Definition Your TDEE—Total Daily Energy Expenditure is the number of calories your body burns in a 24-hour period while sleeping, working, exercising, playing, and even digesting food. TDEE is the sum of BMR + TEA + TEF.
Let’s briefly discuss each of these measurements.This energy expenditure is referred to as the Thermic Effect of Food, and it involves breaking down the protein, carbohydrates, and fat you consume into the individual amino acids, sugars, and fatty acids that are then absorbed and used to by the body to carry out all of its processes including (but not limited to) building new tissue, synthesizing hormones, producing neurotransmitters, etc.Energy expenditure is the amount of energy your body uses to perform bodily functions, such as breathing, keeping your heart beating and various metabolic processes, plus daily activities and physical activity. You need to consume this energy in the form of food.The Definition of TDEE Calculator A TDEE calculator is a tool to help you estimate the number of calories you burn per day, which is an essential number to develop a nutritional/fitness plan.
Keep in mind that TEDD is subject to several factors, including age, gender, body type, diet, degree of physical activity, and genetics.
List of related literature:
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from The Handbook of Health Behavior Change, Third Edition |
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from Visualizing Nutrition: Everyday Choices |
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from The Encyclopedia of Nutrition and Good Health |
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from Introduction to Human Nutrition |
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from The Handbook of Stress Science: Biology, Psychology, and Health |
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from Krause’s Food & the Nutrition Care Process E-Book |
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from Clinical Drug Therapy for Canadian Practice |
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from Cancer Nursing: Principles and Practice |
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from Principles of Nutrigenetics and Nutrigenomics: Fundamentals of Individualized Nutrition |
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from Pharmacology for the Primary Care Provider E-Book |
55 comments
Hey man I love your fitness channel a lot. I’ve been subbed for a while now and love how you always stay unbiased and just list the facts and truth. I’ve been really curious on the “GOMAD” diet. Do you think you could do a video on the pros and cons of that diet for weight gain/possible lean mass gain. I’ve looked up a lot of videos but many of the videos lean towards one side whether it is for or against the diet.
I do have an incredibly big issue with the Calorie Model..
Although it’s true that generally if you consume fewer calories over time than you burn you’ll loose weight, it’s not taking into account the fact that all of the factors such as NEAT,BMR,TEF and (lets be real), Exercise will ALL decrease probably to the point where you’re no longer in a deficit, and you’ve reached a state where your body burns less calories than it previously did, and hence going back to eating a normal number of calories won’t work and will just lead to going back to where you were before. You’ll be hungry and feel awful all of the time, and to be honest, that’s how eating disorders start. I honestly don’t believe that it’s as simple as calories in vs calories out, just intuitively it can’t be. I don’t believe you should have to count every single calorie that goes into your body in order for you to (at least) maintain your weight, SUREKY there are biological mechanisms that increase energy expenditure upon overconsumption or decrease it upon lower consumption surely the body wants to maintain homeostasis?
Simply put, I feel that there must be a better way of being able to lose weight than simply cutting calories.
I would like it if you carry on with more terminology.
Most people don’t know this kinda stuff.
The error of estimation can go both ways. Normally, you will estimate incorrectly on both your caloric intake and TDEE. Thus, you won’t really know your real TDEE or the real amount of calories you eat because it’s a chicken and egg problem. But not knowing your real TDEE or your real caloric intake won’t stop you from gaining or losing weight as long as the fundamental law is true (you gain weight when intake > TDEE, and you lose weight when intake < TDEE).
What you can do is to observe your body weight and adjust both TDEE and caloric intake. For example, if you expect your weight to decrease but it didn’t then try lowering your caloric intake by eating less and also try increasing the TDEE by exercising more. And keep doing that for a while (maybe a week or two) and then measure your weight again. You will lose weight. If you still don’t lose weight, adjust TDEE and caloric intake again. This simple strategy must always work 100% of the time otherwise the fundamental laws of physics about energy would be wrong.
I use the formula for a basic starting place. It’s just an algebraic equation for exploring your activity and macros combinations. I use the Katch-Mcardle MBR to determine my lean body mass.
How do we know what our constantly changing TDEE switches to on the daily?
Thanks to Omar Isuf for linking this channel. I am ashamed that I didn’t know about it by now. Great content and great videos on the channel. Congrats.
So if I have total of 1,750 of calories consumed throughout the day for a caloric deficit and deducting 350 cal because of working out, should I eat 350 worth of cal to achieve the daily caloric deficit?
Do I need to eat more on days I workout since my TDEE is higher on these days or can I distribute the calories over the restdays so that I still hit my weekly TDEE?
My question is: can I eat the same amount of calories everyday instead of eating more on workout days if I just up my TDEE over the week?
People with Apple Watch have this data right on their phone, I knew about TDEE before this video, It’s very simple to get accurate calculations Adjust your Measurements on Health app on your iphone, Wear your apple watch and do all the stuff and at the end of the day Open ‘Activity’ App on your iphone swipe the ‘Move’ Section and you’ll see two options one is ‘Active Calories’ which is all the calories used to perform activities and then comes TDEE ‘Total Calories’ Calories burned to keep the body alive. Cross-Check and Correct me if needed. Thanks.
in the future can you make a video if eating before or after exercise will affect you in some way
Thanks bro for your knowledge!
I have a doubt though!
People say, body made through eating protein from foods remains longer than that made through taking whey protein.
Is it just phobia of whey protein or it’s the reason that you have to go to gym for longer while taking protein from food sources(only) like meat which in turn of course will be better because of longer time spent at the gym!
What about video,,Nicotine and exercise,, (maybe smoking in general)? Or something like that?
The question i have is linked to the loose weight or gain weight: is there a bod composition that the.body prefers?
For years now, when i diet,i loose weight, but 50/50 fat/muscle (even though i have high protein intake and do hard resistance training). And when i bulk, the same happens. I get heavier or smaller, stronger and weaker while maintaineing 19% bodyfat and 41% muscle. No.matter if im at 112kg at 196cm or even down to 91kg.
Some ideas?
Greetings!
Is getting THICK just a TRICK? It depends BUT I do depend on you finding that out Picturefit.
TDEE’s are dem big bags of meat that are usually flopping around on the chests of most women.
Also known as:
Sweater meat
Chesticles
Bodacious Ta-Ta’s
Or
KNOCKERS!!!
The More You Know
“NUFF SAID”
What do the constants mean or how did people come up with those constants.
Term Thursday
Fitness Friday
Supplementary Saturday
(any of these for an end-of-week lesson)
How often should we measure weight and how many measurements are enough to determine that our TDEE needs to be lower?
Do reverse diets work can they actually increase metabolism and therefore TDEE?
Maybe using find out your maintainence calories rather than finding ur tdee
Picture Fit Presents: Fitness Terms Explained.
Simple. Straightforward. Self Explanatory.
I was thinking of clever titles, like “Breaking Down the Bro Science” or “Sound Like A Fitness Scientist Saturday” or “Limbering Up Your Fitness Lingo”, but, in the interest of crystal clear clarity, I think simplicity is probably best. After all, the purpose of the series is to dispel confusion over esoteric fitness nomenclature. A simple title is in spirit with that goal.
The video itself was fun and informative as always. I think an understanding of TDEE is difficult to separate from other concepts like BMR and TEF and EAT and NEAT, but you did a commendable job of keeping the explanation short and effective PicFit.
I noticed you included “Moment Arm” in the word cloud at the beginning of the video when illustrating examples of esoteric fitness terms. Looking forward to that video possibly, someday.
I liked “Caution Man” at 3:07. Not the most exciting Marvel hero, but he does keep the Avengers insurance premiums low.
This was an excellent video. Thank you very much for sharing! Eric Helms has done another excellent job at explicating a topic in Health & Fitness.
Well I tried the adding more caloric intake and still cannot manage to gain weight with 5000 calories. Any tips?
Hey PictureFit! I always loved your content, thank you so much for offering quality and free content to the community:
1 question, when do you feel is the right time to re-estimate TDEE again? I use to do it every time I finish a program or every 3 months, do you think that’s too long? Thanks in advance!
Could you cover tiger balm or other balms for muscle pain etc.
This is pure brilliance . What do you use to film this? I love the layout
First place I’ve seen where it mentions using LEAN body mass instead of current mass in the BMR equation. Thank you for paying attention to that detail:)
can you make a video clearing up nutrition and training for teenagers?
For those who own an apple watch, TDEE would be the sum of Active Energy plus resting Energy?
Can you make a video of casien protein powder of being possible carcinogenic I love the stuff but I’ve been told that it’s bad for you
Excellent sci comm. Nice to see solid facts/ research explained in a fitness channel!
The way I found my TDEE is a Fitbit. Now before you go off, YES you DO NOT NEED ANYTHING, but it is extremely helpful and has helped me break through a 8 month plateau. You can see about how much calories you burn day to day and it really does help as extra motivation.
Once again you definitely don’t need a fitness tracker. If you don’t log your food in the app then you might as well throw it away. You need to log in the food so you can see calories in vs calories out. You can get away with a TDEE estimation but it didn’t work for me because some day I burn way more calories than others so I am much more hunger so this is where my Fitbit helps me. If you are interested I have a Fitbit inspire HR. It’s around 100$ USD but if you buy online from Best Buy or like Kohl’s you can get it for 70$ USD.
TL;DR: Fitness trackers help but is NOT NECESSARY
The only point in the whole video is that less calories=weight loss and more calories=weight gain. This guy doesn’t give advice you’d hear from an actual gym goer, and waaaay overcomplicates very simple points. Don’t be fooled into thinking maintaining your physical wellbeing has to mean 24/7 stress, caculation and “perfect” diets or routines.
I’d really appreciate it if you made a video about getting back in shape. I used to be in the 1000lb club but I haven’t lifted in a year and a half. I went to work legs today and I barely deadlifted 225:(
Should you be in a calorie surplus even in days that you don’t workout for bulking? Or would that just make you fat? For example in a 3 days a week workout
Thanks PictureFit for another awesome video.
The sound of Fitness Term Friday sounds really catchy! Looking forward to more!
Please tell us more about TDEE! Like an advance video of this one. I think it’s a great tool for fitness
Very overestimated. First of all 1 met by default is going to be different. Mets for activities are so individual as well, since there are no real guidelines for intensity, you might be playing in nba finals or just fooling around with your friends, can overestimate twice of real expenditure and then you have to actually be doing all those activities without breaks, if you’re actual dancing time is 45vminutes and you’re counting it as 2hrs you’re completely overshooting numbers and people don’t want to spend time calculating this, much easier to say that you burned 3k kcals and then watching scale go up and blaming malfunction of science
Must have been lil tedious say’n TDEE a lot in this video huh? Lol
maybe no scientific reserchs can draw out the exact info of TDEE?it take us to time to adjust and improve:( goodvideo however
This is getting scary. Every time I think of something or wanna learn more about fitness you upload a video on the topic. Is this a sign?
Locker room lingo.
Gym grammar.
Exercise English.
Sweat Slang.
Hooked on anabolics.
Would a person that is consuming a higher protein diet lose weight faster than a carb/fat heavy diet?
but if you multiply 1 in case of thermic effect of food then this thermic effect don’t make a sense but in books and articles mention 10% of your total calories is thermic effect of food
Maybe you could use F.I.T Fridays: Fitness Inherent Term(s) Friday or something along those lines.
I literally was just asking about this 2 days ago. Thanks for this!
What about NEAT why wasnt it mentioned? Some people start moving around and fidgeting like crazy when increased calories happen, so NEAT shoots through the roof.
Very interesting video, never thought about CICO that way before. Nice work!
woaah just calculated my TDEE. I should eat a lot more calories, than i am right now. That explaines a lot. Thank you so much!
What about people with underlying conditions such as diabetes?
TDEE says 3200-4000(depending on how much workout I do but I put in 0 workout even though I work out 6 days a week)(maintain), my fitness pal says 1950(cut) what should I follow?
You said not 1000 below, but 1000 below TDEE is 1000 above my fitness pal
Quality info by Helms and SbS.
Question. Am I able to show/ use this video to help my clients better understand what is going on in their body?
(I find that some people understand better with video and animation.)
@@@@ Make a video about reverse pyramid training vs pyramid training in terms of hypertrophy pleaseeeeeeeeeee @@@@
I understand your explanation of TDEE, however, I never know or not sure what activity level to pick in the calculators. What activity would a person who lifts weights and walks for 30min 3-4 times a week but is otherwise not active a.k.a. computer job all day, pick?