HOW TO CALCULATE YOUR DAILY CALORIE NEEDS
In order to calculate your calorie need you need to find out your total daily energy expenditure (TDEE).
To calculate TDEE we need to know 4 numbers: basal metabolic rate (BMR), thermic effect of feeding (TEF), exercise energy expenditure (EEE), and non-exercise activity thermogenesis (NEAT). These are all big words and sound complicated, but it is quiet easy get some ball park figures on these.
BASAL METABOLIC RATE (BMR)
Basal metabolic rate is the number of calories the body needs to stay alive and keep its organs functioning in a resting state. The easiest way to calculate this is simply multiply the person’s body weight in kilograms by 20.
Example:
Weight: 80 kg
80 kg x 20 = 1600
BMR of an 80kg client = 1600 calories.
THERMIC EFFECT OF FEEDING (TEF)
TEF is how much energy is required to digest the food you consume. This is the thermic effect of feeding.
To calculate TEF simply multiply the BMR by 0.1.
Example:
BMR = 1600
1600 x 0.1 = 160 calories burned as the thermic effect of feeding.
EXERCISE ENERGY EXPENDITURE (EEE)
EEE is the amount of energy one expends during exercise. There is no exact calculation for this as EEE is unique to everyone but a rule of thumb is that it can range from 250 calories for light exercise to 500 for intense exercise every hour.
Example:
A beginner that works out for an hour 250 EEE
An advanced trainer working out for an hour plus = 500 EEE
NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT)
NEAT is the number of calories a client burns in their everyday life outside of exercise, whether that be from walking their dog, sitting at their desk job all day, or working manual labor.
Again for NEAT there is no exact calculation and again it ranges from 250 calories to 500 calories depending on the activity during the day.
Example:
A sedentary desk job employee = 250 NEAT
An active delivery driver or construction worker = 500 NEAT
SAMPLE TDEE CALCULATION:
The client weighs 80 kg
BMR = 1600
TEF = 160
EEE = 250
NEAT = 250
TDEE 1600 + 160 + 250 + 250 = 2,260
It is important that you are aware of these numbers. Do you need to strictly live your life by these figures? Absolutely not. However, so often I see people disillusioned with their fitness journey through not losing weight. Understanding these four numbers will set you up for and contribute to health and lifestyle success.
