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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 is made up of the Basal Metabolic rate (BMR), the energy you use just to stay alive and the energy you use to do everything else (walking, talking, eating and exercising).

BMR varies from person to person and between genders. Men tend to have a higher BMR than women of equal weight and height. This is because men carry less fat than women. Other factors that can affect BMR include:

· Height,

· weight,

· age, (BMR decreases by about 2% per decade after age 20)

· how the thyroid gland behaves (Thyroxin is a regulator of BMR),

· diet (starchy foods lower your BMR)

· internal temperature,

· external temperature,

· Exercise.

There are many ways to estimate TDEE but the most commonly used are:

· Quick and dirty (based on body weight)

· Harris – Bededict formula

· Katch – McArdle formula (where your lean body mass is estimated)

We will use the following example for the calculation:

· She is a 40-year-old woman

· 5ft 4in = 1.63m tall

· 150lb = 68kg weight

Body Fat % = 32%

· You want to lose weight.

**The Quick and Dirty Method:**

· Weight loss = 12 – 13 calories per pound of body weight

· Storage = 15 – 16

· Gaining weight = 18 – 19

In our example our lady needs to eat between 1800 and 1950 calories a day to lose weight.

**Harris-Benedict (HB) formula. **(if you don’t know your body weight)

As this method does not contain the variable of lean body mass it will underestimate the caloric needs of the muscular mass and overestimate the needs of the overweight person. First you need to calculate your BMR and then add that to your exercise to determine your TDEE

**Men**: BMR = 66 + (13.7 x wt per kg) + (5 X ht per cm) – (6.8 x age in years)

**Women**: BMR = 655 + (9.6 x wt per kg) + (1.8 x ht per cm) – (4.7 x age in years)

Our example BMR = 655 + (9.6 x 68) + (1.8 x 163) – (6.8 x 40) = 1343 calories/day

The function multiplier is estimated as follows:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Moderately active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate work/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard work/sports 6-7 days/wk)

Very active = BMR X 1.9 (daily heavy exercise/sports & physical activity or training 2X days, ie marathon, competition etc.)

Our lady is estimated to be less active and so her TDEE can be estimated as 1.375 x 1343 = 1846 calories/day.

**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 a body fat % measured at her home gym of 32% so her lean body mass would be 68 x (100 – 32)/100 = 46.24kg

So his BMR = 370 + (21.6 x 46.24) = 1369

His TDEE using this formula will be 1.375 x 1369 = 1882 calories/day.

You can see that both KM and HB formulas produce very similar results of 1846 and 1882 calories / day, but this is just TDEE and it must be adjusted because our lady wants to lose body fat. So how much can he reduce his caloric intake to lose fat? Well, that’s like asking how much is a piece of string and could easily fill another article (hmm, I can write it one day!) However, as a rule of thumb you can consider reducing his calories by 15 – 20% and increasing his exercise. include moderate exercise 3 – 4 times a week. He decides to reduce his calories by 15% and thus his total calories using all three methods:

· Q&D = 1800

· HB = 1569

· KM = 1600

I can’t say for sure if he lost weight on any of these diets but I’d be willing to bet his results would be better with the last two methods than the first. If you are trying to lose body fat; Good luck.

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