Total Daily Energy Expenditure (TDEE)
The most fundamental and important theory of how we gain or lose weight.
FITNESS
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes all the energy you use for basic functions like breathing, digesting food, moving around, and any physical activities.
Essentially, TDEE is a combination of:
1. Basal Metabolic Rate (BMR): The calories your body needs to function at rest.
2. Physical Activity: This can be split into two main categories:
NEAT (Non-Exercise Activity Thermogenesis): The calories burned through daily activities like walking, cleaning, or fidgeting.
EAT (Exercise Activity Thermogenesis): The calories burned through structured exercises, like running, weightlifting, or sports.
3. Thermic Effect of Food (TEF): The energy used to digest, absorb, and metabolize food.
Why Is TDEE Important for Weight Goals?
Knowing your TDEE is crucial if you're aiming to gain or lose weight. Here’s why:
To Lose Weight: You need to consume fewer calories than your TDEE, creating a calorie deficit. This forces your body to use stored fat for energy.
To Gain Weight: You need to eat more calories than your TDEE, creating a calorie surplus. This provides your body with extra energy to build muscle or gain weight.
Understanding your TDEE helps you tailor your diet and activity level to achieve your fitness goals effectively.